What Is VO2 Max Estimate and How Does It Work?

VO2 max is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. This is an indication of aerobic fitness and should increase as your level of fitness improves. If you have a Garmin® device that provides a VO2 max estimate, you can track your overall cardiovascular fitness directly from the device and from the Garmin Connect™ app. To check if your Garmin device can provide a VO2 max estimate, refer to your owner's manual.

VO2 Max FAQs

Select a topic below to view details on frequently asked questions on VO2 max. 

• Why Is VO2 Max Important?

• How Can I Improve My VO2 Max Estimate?

• Do Activities Recorded With Other Apps Count Towards VO2 Max?

• How Is VO2 Max Calculated on My Garmin Device?

  • Running VO2 Max Estimates

  • Trail Running and Ultra Running VO2 Max Estimate

  • Cycling VO2 Max Estimate

  • Multisport VO2 Max Estimate

  • Walking VO2 Max Estimate

  • VO2 Max Estimates Without GPS

• Why Does My VO2 Max Glance on My Connect Home Not Show My Last VO2 Measurement?

• VO2 Max Estimates When Recording Activities Simultaneously on Garmin Devices

• Can I View Historical VO2 Max Data?

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Why Is VO2 Max Important?

Your VO2 max score is the key to seeing, understanding, and managing your fitness level. It describes the maximum rate at which you can bring oxygen into your body, transport it to your muscles and use it for efficient aerobic energy production.

Low VO2 max scores represent poor fitness levels, and higher VO2 max scores indicate greater performance capacity. Like most aspects relating to physical performance, there is a genetic dimension to how efficiently your body uses oxygen and, by extension, your VO2 max range. That said, your VO2 max score is dynamic, and it reacts to how you live and train.

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How Can I Improve My VO2 Max Estimate?

Establishing a regular workout schedule will improve your VO2 max over time. VO2 max and Cycling VO2 max values may differ because the muscles used for each activity have different oxygen requirements. Your body adapts to consume oxygen differently for each exercise and may be more or less optimized for each.

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Do Activities Recorded With Other Apps Count Towards VO2 Max?

Qualifying activities from the following apps can contribute towards your VO2 max:

• Tacx Training™ App | Tacx Training™ Desktop app

• Zwift

• TrainerRoad

• ROUVY

Activities recorded from these apps do not generate a VO2 max reading by themselves. The activities are post processed using a Garmin device and Garmin Connect to generate a reading. For your VO2 max to update from a supported fitness app, you must meet these requirements:

• The app must be linked to your Garmin Connect account. Tacx apps are linked by default.

• Your VO2 max capable Garmin device must be listed in your Garmin Connect account. This allows the activity recorded from the other app to sync with the device to allow post processing.

• Your VO2 max capable Garmin device must have an activity of the correct activity type saved on it. It is recommended to have a recently recorded activity to provide the most accurate information.

• Physio TrueUp must be enabled on your Garmin device (see What is Physio TrueUp?).

• Cycling activities requires heart rate and power data. Other qualifying activities require heart rate data.

If these requirements are met, Garmin Connect will sync the activity data to your Garmin device. The device will then process this data and if conditions are met, an updated VO2 max reading will be generated. If you are using an Edge® fitness device, you must sync your device twice for an updated VO2 max to display in Garmin Connect. 

NOTE: Indoor runs completed using a supported third-party app, such as Zwift, can affect your training load and therefore impact your Training Status; however, indoor runs will not populate a VO2 max. No activities, including Indoor Runs, uploaded via third-party apps will generate a Training Effect.

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How Is VO2 Max Calculated on My Garmin Device?

Requirements will vary based on the Garmin device and the type of activity that is being recorded. Not all methods listed below will apply to your device. To determine what type of activity your device can use to calculate a VO2 max refer to your owner's manual.

All methods require heart rate data from your watch or paired heart rate monitor to be elevated to 70% of your maximum heart rate. The duration in which you need to be at 70% of your max will vary by model and can be determined by reviewing your owner's manual.

If you are having trouble meeting the heart rate requirements for earning a VO2 max reading using an optical heart rate sensor on a Garmin watch, review the following FAQ for assistance: Garmin Watch Optical Heart Rate Accuracy Tips.

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Running VO2 Max Estimates

For most Running and Outdoor watches, the activity must be recorded using the Run activity profile.

• Running activity must be 10 minutes or longer.

• Activity must be recorded outdoors with a GPS signal.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 10 minutes continuously.

For the vívo watches, Venu® watches, and Lily® watches, the activity must be recorded using the Run activity profile:

• Running activity must be 15 minutes or longer.

• Activity must be recorded outdoors with a GPS signal.

  • For select models, you will need to use Connected GPS. For details see, Using the Connected GPS Feature With a Garmin Watch.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 15 minutes continuously.

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Trail Running and Ultra Running VO2 Max Estimate

Select devices can provide a VO2 max estimate when using the Trail Running or Ultra Running activity profiles.

• Ultra Run or Trail Run activity must be 10 minutes or longer.

• Activity must be recorded outdoors with a GPS signal.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 10 minutes continuously.

NOTE: Support for Trail Run and Ultra Run VO2 max estimates require that your software is up to date. For compatible devices see the list below.

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Cycling VO2 Max Estimate

A cycling VO2 max estimate requires that you maintain a steady effort. If you have difficulty obtaining a score, try using an indoor trainer.

• Cycling activity must be 20 minutes or longer without stopping.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 20 minutes continuously.

• Power meter is required.

• If using an Indoor Trainer you must record the activity using a Garmin device that supports VO2 max.

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Multisport VO2 Max Estimate

Select watches will allow you to record Multisport activities and receive a VO2 max estimate. Activities that qualify to receive a VO2 max estimate are Running and Cycling.

NOTE: The same criteria above for Running and Cycling must be met to receive a VO2 max estimate.

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Walking VO2 Max Estimate

For most watches , the activity must be recorded using the Walk activity profile.

• Walking activity must be 10 minutes or longer.

• Activity must be recorded outdoors with a GPS signal.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 10 minutes continuously.

For the vívo watches, Venu® watches, and Lily® watches, the activity must be recorded using the Walk activity profile:

• Walking activity must be 15 minutes or longer.

• Activity must be recorded outdoors with a GPS signal.

  • For select models, you will need to use Connected GPS. For details see, Using the Connected GPS Feature With a Garmin Watch.

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 15 minutes continuously.

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VO2 Max Estimates Without GPS

This method only applies to compatible watches that do not feature an internal GPS receiver.

• Record a brisk walk or running activity for at least 15 minutes.

• Speed of activity needs to be held above 4km per hour (2.5 mph).

• Heart rate data from a built-in optical heart rate sensor or from a chest strap.

• Heart rate must be elevated to at least 70% of your maximum heart rate for at least 15 minutes continuously.

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Why Does My VO2 Max Glance on My Connect Home Screen Not Show My Last VO2 Measurement?

Both the Garmin Connect app and Garmin Connect website Home screen allow the creation of glances for both running and cycling VO2 max measurements. These glances are designed to only show VO2 max measurements that are relevant to your current training. Additionally, if a VO2 max measurement from an outdoor (with GPS) running or walking activity has not been recorded in the past two weeks, it is normal for these glances to not report a measurement.

If a VO2 max was not recorded by a Run, Walk, or Cycling profile, the respective VO2 max glances will not show that measurement. Although such measurements can still be viewed on the Training Status report or the VO2 max report itself.

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VO2 Max Estimates When Recording Activities Simultaneously on Garmin Devices

Your VO2 max metrics can be impacted from unsaved or deleted activities. For that reason, the practice of recording activities across multiple devices concurrently is not advised. If you wish to view your activity data on a Garmin watch alongside your Edge® cycling computer, we recommend using Extended Display Mode.

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Can I View Historical VO2 Max Data?

Yes, see Using the Garmin Connect Reports Feature.

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