Unlocking your cardiovascular health: Understanding VO2 max

What is VO2 Max?

VO2 max is the ultimate measure of your body's performance and efficiency. It is a measure of the maximum effectiveness with which your heart, lungs, & muscles use oxygen during exercise. A higher VO2 max indicates your body’s ability to use oxygen more effectively, boosting your workout efficiency.

VO2 max is measured in milliliters of oxygen per minute per kilogram of body weight (ml/kg/min). Typically, values between 35-45 (ml/kg/min) for males and 30-40 (ml/kg/min) for females are considered good, but these numbers can vary significantly based on age, gender, and even altitude. 

Why tracking VO2 Max matters?

VO2 max is more than just a performance indicator for athletes; it’s a window into your overall health and longevity. A higher VO2 max is associated with better cardiovascular health, while a low VO2 max could signal an increased risk of heart disease, mental health issues, poor sleep quality, and even early mortality. 

Regular tracking of VO2 max helps you understand how your body is functioning and can serve as a guide to improving your health.

How is VO2 max measured?

There are two main ways to measure VO2 max:

Lab test

The clinical method involves a Cardiopulmonary Exercise Test (CPX test), typically performed on a treadmill or cycle. However, this method is not for everyone - it is expensive, time-consuming, and requires extreme physical effort.

Field test

A more affordable and accessible approach involves exercising at a lower intensity, where heart rate is continuously monitored to estimate VO2 max. This test is more practical for everyday fitness enthusiasts.

Measuring VO2 Max with the Gabit Smart Ring

The Gabit Smart Ring brings VO2 max tracking right to your fingertips with a simple, guided, on-demand field test. In just 10 minutes, users can get an accurate estimate of their VO2 max, providing valuable insights into their cardiovascular fitness. 

Here’s how you can take the VO2 max test with Gabit:

1. Scroll to the Vitals section of the Smart Ring screen
2. Tap ‘Check now’ under VO2 max
3. Follow the on-screen instructions and tap ‘Start the test’

The test is broken down into two parts:

1. Warm-up (2 mins): Start with a light jog to gradually elevate your heart rate
2. VO2 max test (8 mins): Maintain a steady pace to keep your heart rate above the testing threshold

After the test, you will be shown your VO2 max scorecard and trend. Analyse your performance and use the insights to improve your cardiovascular health.

Important tips to note

• Keep your phone active: Ensure your phone screen remains active to follow the prompts.
• Choose a safe environment: Perform the test in a safe environment, like a running track or treadmill.
• Consult your doctor: If you have any prior medical conditions that might be impacted by intense exercise.

VO2 Max calculation during workouts

If you prefer not to take the dedicated VO2 max test, the Smart Ring automatically calculates your VO2 max during workouts, as long as it receives sufficient heart rate data. This seamless integration allows you to monitor your cardiovascular health without interrupting your workout flow.

How to improve your VO2 max?

Improving your VO2 max is essential for boosting your cardiovascular health and overall fitness. Here are three effective ways to elevate your VO2 max:

Engage in High-Intensity Interval Training (HIIT)

HIIT workouts are one of the most effective ways to increase VO2 max by pushing your cardiovascular system to its limits. A common HIIT routine involves sprinting for 30 seconds, followed by 1-2 minutes of walking or slow jogging. Repeat this for 20-30 minutes to see significant improvements over time.

Incorporate endurance training

Long, moderate-intensity activities such as running, cycling, or swimming also help to improve VO2 max gradually. Aim for 3-5 sessions of endurance-based workouts per week to enhance your body’s oxygen efficiency.

Maintain a consistent workout routine

Consistency is key to improving VO2 max. Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Whether through structured workouts or everyday activities, keeping active helps sustain and improve cardiovascular performance.

Important considerations

While the Gabit Smart Ring offers a convenient and accessible way to measure VO2 max, it is not as precise as a clinical lab test. 

Please note that the Gabit Smart Ring is not a medical device. It’s not meant to diagnose, treat, cure, or prevent medical conditions. Always consult a medical professional before making any changes to your medication, routine, diet, sleep, or workouts.