Garmin VO2max defined and explained.

VO2 max measures cardiorespiratory fitness, representing the volume of oxygen the body can use per minute during intense physical activity. This number reflects the efficiency of the heart, lungs, circulatory system, and muscles working together and is linked to health, performance, and longevity. While the concept of VO2 max may seem complex, it can provide important insights into an individual’s fitness.

Physiologists define VO2 max as the maximum oxygen volume the body can transport and utilise in one minute during intense exercise. This number is significant because oxygen plays a key role in aerobic energy production, allowing the body to convert nutrients like carbohydrates and fats into muscle fuel. VO2 max is often measured in a laboratory using a treadmill test, which gradually increases in intensity until the maximum oxygen consumption rate is reached. However, Garmin devices can estimate VO2 max by combining heart rate and performance data during activities such as walking, running, and cycling.

A higher VO2 max indicates that the body is more efficient at delivering oxygen to muscles, which improves endurance and performance. This is particularly important for athletes who rely on aerobic capacity, such as marathon runners and cyclists. However, for most individuals, what constitutes a “good” VO2 max varies depending on age, gender, and fitness level. For example, a VO2 max of 40 could be excellent for a 28-year-old woman, good for a 42-year-old man, and poor for a 20-year-old male student.

Source Garmin.com

Differences in VO2 max values between men and women are mainly due to body composition. Men generally have more lean muscle mass, while women tend to have higher fat levels. As a result, men typically have higher VO2 max values, but a woman with the same VO2 max as a man may be in better relative fitness compared to her peers.

VO2 max tends to decline with age, with fitness typically decreasing by 5-20% per decade between the ages of 20 and 65. This decline can be managed with healthy lifestyle choices and regular physical activity. After age 70, fitness declines rapidly, partly due to decreased lean muscle mass and heart efficiency. However, fitness losses due to sedentary behaviour can often be reversed with proper care, leading to improved fitness and energy levels.

When measured on a fitness tracker, VO2 max is often shown as a relative value, which accounts for body weight. This means the number reflects how much oxygen can be used per kilogram of body weight per minute. To calculate absolute VO2 max, individuals can multiply the relative VO2 max value by their body weight in kilograms.