75 on my two previous all-out parkruns, thanks to crazy wrist-only measurements when my arms get too cold, which they did. The watch measured only 120-130 BPM (thus, VO2max=75) when in reality I sure was pushing 195-203 BPM (thus, my usual VO2max is 48-50). Happy about this at 44 years. After 2 months of COVID bed rest my VO2max was down to ca. 32 but recovered within some months of training. Can't wait for my new replacement chest strap to arrive.
I'm on 43.5 which is below average, I'd like to get increase that but I'm injured at the moment, are there any exercises to boost it without having to run as much?
My vo2 Max is 36 and I’m 31 years old. I know it is not particularly good, but when I started working out a year ago it was 26, so so bad, partially because i was overweighted (bmi 32). I am very proud of my improvement and very happy I don’t lose my breath doing simple activities anymore. I look forward to keep improving and getting those great numbers I see in the comments 😊
I started trying to get fit 3 months ago, a month before my 39th birthday, after 10+ years of treating my body like utter trash. I was 310lbs and my first VO2 max reading was 29, i was like “wow, my watch thinks I’m going to die!”. I started walking/running for 3k a day, and upped it to 5k a day, and I’m now doing less walking and more running. I’m currently down 30lbs, and my VO2 Max is now 33 and change. Still a long way to go, and content like this just make me want to keep going!
Mine is at 47 according to my watch. I'm a 38 yo male who used to be very unhealthy and overweight, and started to exercise regularly about a year ago to change that. Recently I discovered running as my new hobby and your channel is a huge inspiration for it!
I'm a 49 year old woman and my VO2 Max dropped from 39 to 37 over the Christmas period, just 2 weeks of not running. I was surprised at how quickly it can change. I've never done interval training but will definitely be adding it into my regular running schedule this year as I prepare for my first marathon.
I'm 51 and currently sit at 60 V02 max according to my watch and fluctuate between 58-64/65 depending on my fitness and time of the year. I've done a lab test and It was a similar result but it gave me my proper zones which was very helpful for my training.
My VO2 max is only 27. I am 38, male, BMI 30. Started running about 8 months ago, been trying gently to increase fitness. I watch the running channel religiously to learn and improve 😊 Thank you, guys!
Keep up the good work, you got this! Mine is at 33 for a 33yo haha. I have only just started jogging. I found being self conscious stopped me running sooner as I wouldn’t if I didn’t have company. Something I’m working on.
I was part of one of those HIIT v. LISS studies that measuered VO2max effects a buncha years ago by now, and the one thing I know is that those studies, whilst useful for sports science, have done quite a bit of harm to the fitness influencer world, where everyone and their cow is now going "hiit is the best" when what we can clearly show is that hiit is specifically more effective at raising vo2max, and specifically more compact in time. (yanno, 20min hiit has the same effect as 1 hr liss) BUT. if you CAN do more than 20 min of your hiit workout, then it isn't actually hiit. and the intensity of hiit means you need more recovery at the end, so the actual time effectiveness over the week is debatable.
Fitness influencers, generally, see something once and run with it. It’s becoming more common now, but certainly when I began training there were a lot fewer “science-based” lifters so it’s great to see the area of my uni degree grow and see greater understanding coming to light even if there are still some charlatans running around.
I’m 58 and my VO2 Max is 50. According to my Garmin I’m in the top 5% for my age. I mostly run by feel at easy pace and occasional fast intervals to bump my speed and heart rate during my long runs
I'm 28 and vo2max atm is 59, during the summer I get as high as 62-63 but in the winter it gets lower. I'm going to try the workouts you suggested and see what changes, thank you once again for the great content!🚀
After being ill over Christmas and feeling rubbish, I've had a break from training. My VO2 max is currently 36 and I'm slowly easing myself back into a regular routine so can't wait to see results!
I am so excited to have found this channel. As somebody new to the sport, it has been a great source of learning. My VO2 max went up from 44.7 when I started running one year ago to 52.7. Still, a lot to improve.
@@runningchannel WOW, I got a reply!! Absolutely. Could you have a video or a series explaining running dynamics (vertical oscillation, stride length, floor contact time, running power, etc. ) and how to use that to plan training and monitor improvement? Wearables show all sorts of information, and although it is pretty cool to see the number, I need help to use them to progress. Thank you for sharing your knowledge of this fantastic sport! Cheers from Canada!
@@jefersonluiswiebuschmartin9390 Would love to see this too. Recently started using Workoutdoors as a run tracker instead of the apple fitness app and it gives a lot more information about the run.
@@andrewryan7686 It is so easy to get hooked on running, so I wanted to buy every gadget there is. Once I do, I have no idea how to use the info. I do feel cool using them, tough.
I'm 26F, started running about 8 months ago (after being a couch potato for years). Had a VO2 max of 39 as starting point, and it went up to 46. It really improved over the last couple months when I started adding some harder effort runs: interval, tabata, progression, threshold.
according to my watch after today's run my VO2 Max is at 49. I'm 36 years old. As it was said in the video, I'll be in competition with myself and will try to improve my VO2 Max in the next weeks/months so I can do this year's races with more confidence. 🙂✌
Based on my Coros app, my VO2 max has been 53 for the past three months. I started running last year August. I’ve been doing Zone 2 training in all of my running in order to build a good foundation of my aerobic base. Gonna try interval training and see how high my VO2 max can be.
I bought an Apple Watch and picked up running as my primary form of physical exercise in January 2021 after months of home office took a toll on my mental and physical health. My first VO2Max estimate was 32.2. Through consistent training, it peaked in September 2022 at 42.4. During the winter, after a COVID infection in October and a blood donation in December, it dropped a little but I'm looking to get it back up again. I'm aiming to run my first half marathon in May of this year.
Commenting to record my vo2 Max yestarday was 22.3 which is way low for my age i-e 40!!! this video is one of the steps i am taking to improve it! this video was one of the most clear and direct videos on youtube about this topic!!!! cheers
Coming in at 30.2 definitely struggle with HR and breathing while running but hopefully doing the right exercises to work towards improvement. Thanks for explaining this! Very helpful!
My VO 2 max is also 30. I am 58yr old with a BMI OF 29. I need to lose 40 lbs. I work out- gym, jog, & bike bout 3 times a week. Biking fo me is the best.
@ThePursuitWOD Absolutely. But in addition to injury prevention, they actually make you a better runner. But the simplicity of base runs is lost on many who think it's all about fancy programs and the latest fads. I got a sub 20 5K at age 37 from Zone 2 runs alone.
My current VO2 is 53 and as a 48 year old relatively new runner, constantly trying to dodge injury, it’s proving difficult to improve this figure, but I keep trying! As yet, I haven’t been able to find a favourite session, but this video was very useful.
For me, jump rope was a great addition to my training. I noticed it helped with endurance and stamina. Unfortunately I have let myself get out of shape over the last year or so, but The Running Channel videos have motivated me to get back out on the track. I'll be back to running form in no time, I hope.
@@runningchannel I live in a area which is super flat, no hills and not really many running trails close-by. So I had to find a way to improve stamina and endurance in a way that would be different from running the same track everyday, jump rope just kept popping up. I gave it a try and I can say I enjoy it almost as much as running now, but I still love running above all. 🙂
Interesting video. I'm 44 and my smartwatch gives me a VO2 max of 55 (and good to know that its pretty accurate). Also enjoyed the run through Clerkenwell, made me reminisce about when I worked on Gray's Inn Road
Apple Watch says my VO2 Max is 23 and I am 49 years old. Had a heart surgery a few years ago and never got on track. Got work to do. I hope I can get it to 35 fairly quickly and then work from there.
@@runningchannel Yes, I got myself the Garmin Forerunner 255 Music and the reviews on your channel helped me decide which one to get that's within my budget 😊
I am seeing my VO2 MAX increasing again since the start of the cross country skiing season. Before that it was staying in the 46-49 range throughout the year no matter the running I did.
Mine is 39, I’m 43 and have been running for about 2.5 years, with several half marathon under my belt. Very much looking to improve my VO2 max this year so intervals snd hill sprints more for me this year! My hr is also still quite high so hopefully these runs will help 👍
Great tips! It's worth remembering VO2 max is about maximal aerobic energy consumption rather than the desired effect - moving forwards quickly 🙂 - so it's good to aim to improve running efficiency as well (rather less painful). Regardless of my less-than-ideal running efficiency, my Garmin VO2 max peaked last year at 54 when I was following Jeff Galloway's training plan and doing regular one mile test runs at 100% effort (my cycling VO2 max had hit 52 a week earlier). I really need to get it back there while keeping the broader fitness (first steps taken).
My VO2 Max is 56. Initially my VO2 Max was 47. Over one year of training and running I have improved it to 56 and looking forward to improve more. Your channel help to improve endurance. Thank you very much for your tips and guidance. Pramitha ✌️👍 From Sri Lanka
My vo2 max is 44. Im 46 yo.o, and this year have had 2 knee reconstructions and a heap of other stuff done. Operation 1 was a stump drill and install acl to that along with a miniscus repair. After that failed, a miniscus remove and acl rebuild using my hamstring. I couldnt walk from last December to this June. Still in daily recovery, and am trying to get my vo2 max back up to where it was prior to this (which is 62). Long road ahead
I am 58 got V02 up to 51 in the summer dropped down after covid bout, joined a local running club and back to 47 now and hoping to improve video is a great help thanks
My Vo2 Max was around 41, nut after a few months of illness, its dipped down to about 37! Hopefully, I'm going to start training again soon and see if I can get it back up again!
Over the last year I have gone from 40 to 49, mainly with interval sessions on the track with my club as part of training for 4 HMs. Biggest challenge yet, of first Marathon in London this year to come 🥳
I just started running last year and love it so much! Thank you guys for everything that you have done to improve this sport i have found your videos very informative. I currently have a vo2 max of 63 after some hard winter training.
I've been working out consistently for two years, and back into running for a year and a half. Seeing my VO2 max go from 27 to now over 40 has been so invigorating, especially after seeing some of my plateaus. Thank you for this video, I've been more curious about this metric!
Really struggled getting my VO2 up, 38, and a VO2 of 49. I have had it up as high as 53. Really helpful info on how to increase this as I think I allowed my heart rate to reduce too much in my interval recovery. Thanks for the tips.
@@kieransoregaard-utt8 I am not making a claim, buddy! I am just replying to a request from the running channel. I know my VO2 number is correct and, as you have not given me any reason why you are interested in it, I see no need to "prove it" to you. Do not reply as I will not spend any more of my time on this.
Love your content! I hadn't ran all of 2022 but I was signed up to a 10k by my partner. Completed the 10k and now I am addicted to running. My Vo2 Max is 47 and I'm clocking 25-30km a week and looking to continue to improve
I’m 47 years old and my VO2 max is also 47. Maybe with the help of this video, my VO2 max will continue to match my age for the next several years. Wouldn’t that be nice. Thanks for the great training tips! It sounds like I need to prioritize interval training which is something I rarely do.
Very timely as I just got an all time high vo2max on my garmin. Other than the first few weeks taking up the slack, I've managed no more than 10% increase over 2 years of consistent training.
I am 59 and my Vo2 max was 39 before I started consistent running and efforts with a running club. Last year just before the inverness marathon I got it up to 47. It is the intervals that move the needle. It's a nice reward after a hard session when the watch pings to say its gone up.🙂
Fantastic n informative as per usual TRC. My VO2 max hovers throughout the year with it peaking at 46 ( which at almost 49 years old, i'm apparently "superior" lol ) n dipping to 44 in the winter. I really need to start doing interval sessions again but am lacking motivation due to the weather 🙈
Im 44 and I have improved my vo2 max from 49 to 50 over winter months by running 3 times a week doing MAF training. And I'm running parkrun every Saturday
I'm currently at 24.1 at 49. I hike a lot and exercise daily... I'm new to having a watch so I can measure it... between losing 25 pounds so far this year (20 to go) and having a septoplasty to rebuild my nasal passages so I can breathe through my nose - I am hopeful to raise this up this year...
VO2 of 49. 37 years old. I do 4-5 runs a week including a long run and either hills or intervals. Calisthenics too: push ups, pull ups etc. 6-mile walks on days off.
Age 58, my Garmin VO2 is 56, been up as high as 59 last year before injury and illness, hoping to get back up there this summer. My road race HR has dropped from 160 to 140 as VO2 went up. Weekly training is usually hills or intervals, a tempo 10k (both with a running club), a parkrun, and if I can fit it in, a slow long run of 10-15k.
My VO2Max at 50yrs old is current sitting at 53. At my peak a few years ago it hit 57. The disappointing thing about Garmin watches estimates of fitness are their complete unawareness of weather! As a result here in Brisbane our watches tell us we're all slacking off and getting super unfit every summer with dropping VO2Max values and then all get super fit in autumn when we get respite from the heat and can all speed up! I suspect that running in high heat humidity is actually doing us all a great deal of good and improving VO2Max if we could transport to cool/dry climates to test during the summer.
I've found it interesting that having started working with a coach around 7 weeks ago the VO2Max score on my watch has actually dropped! But, to be fair I think it's probably a lot more accurate now as to where I actually am in my fitness - just hoping the hard work will see it creep up again!
49 year old male. Long periods of not running but resumed in July 22 on a more serious basis. Vo2 Max is currently 54. Normally doing one interval session a week
Upgraded my Garmin a couple of months ago, gave me a VO of 35, 2 months on and now at 40, quite pleased for a 63yo! I feel I should be able to push some more though.☺
Great video, my V02 Max has dropped from 55 to 48 (45 yrs old) due an pulled calf just before Xmas..so I find it a great way to judge where I am and where I’d like to get back too with my fitness and running 👍🏃🏻♂️🏃🏻♂️
The VO2 on the watch really shows what too few runs during the dark and wet danish winter can do to you. It takes me several months to rebulid in the spring, so this winter i'm keeping up the training amount (almost :-P ).
Really started running again about a year ago, when I turned 40. My Garmin currently has me as a 52, so I am very happy with that. Aiming for my first Half Marathon in April, and then maybe a marathon next!
Great video with lots of good information and tips. Side note: keep in mind that although the Garmin gives a good indication of your VO2 Max, the race predictor is 3 to 5 units off. So look at VO2 Max -> race time tables 3 to 5 units lower to get more accurate and realistic predictions.
In the vein and shameless hope that I may win a smartwatch, I will report here that my VO2 Max is 42.3. I just turned the ripe old age of 60. Pretty happy with that. Happy New Year
Mine is showing 38 on my watch. I'm 47 and recently quit smoking and began running again. I've set a goal of a marathon for this coming Sept. I'm in week 3 of my training plan working mostly the MAF method. I've noticed already my HR is more manageable if I can keep off the hills. Hoping to improve the VO2 Max over the coming months.
I'm 40 years old and right now my VO2 Max is 50. It was as high as 53, however it dropped during these colder months. Gonna try some of these to see if I can get back to 53.
HI! I am 37 and according to my watch I am at 61 now! I do my running sessions 2-4 times a week but I also do a lot of rowing on the ergometer 2-3 times a week with some circuit training also 2-3 times a week! The ergometer is a great way to build endurance and is also a full body workout! So I truly recommend it.
mine is 56 at the moment, at 24yo. was 59 before i had to stop running for almost two months becouse of illnes, so slowly geting back with 50/50 running/strenght training.
32 y/o, 57 VO2 max. Only started running more serious the last year or so. Hill repeats, interval and long runs on rotation 😊. Inlines/rollerblading is what held up my fitness before running.
Currently injured but still able to do indoor cycling to keep the fitness for LLHM. Would love a watch to wear running around the London street on the 2nd of April 😁🤞🏼
