Apple Watch VO2 Max Accuracy! Too Derivative?

What Is Even VO2 Max In First Place?

VO2 max is a measure of the maximum amount of oxygen that an individual can use during exercise. Basically, it refers to the maximum amount of oxygen that can be consumed by the body during intense exercise. Usually measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) with a defined value ranging from 14/ml/kg/min to 60/ml/kg/min. Your VO2 max readings can depend on the following factors:

• Age and gender: VO2 max values typically decrease with age and are generally higher in males than in females.
• Body composition: Individuals with higher amounts of lean body mass (muscle) generally have higher VO2 max values.
• Fitness level: VO2 max values are influenced by an individual’s training status and level of physical fitness.
• Test protocol: The VO2 max test protocol must be carefully designed to ensure accurate and consistent results. This includes factors such as the mode of exercise (treadmill, stationary bike, etc.), the duration and intensity of the test, and the method used to measure oxygen consumption.
• Environmental factors: Environmental factors such as temperature, humidity, and altitude can also affect VO2 max values.

How Apple Watches Calculate VO2 Max?

Given that VO2 max is a metric that needs quality attention and has been subjected to much debate among health professionals. We need to understand the Apple Watch’s role here. Despite its advanced capabilities, Apple Watch is still just a smartwatch and it’s no better than Fitbit trackers. It can do what it is programmed to do, it can never imitate a dedicated medical device. Another reason for many to say what they say about it.

Either way, Apple Watches uses the Optical Heart Rate sensor that makes use of Greenlight to detect variable Heart Rate and then use it with the further aid of an Accelerometer (Pace and Speed) to send the data to its algorithm to calculate the results based on at least 20 minutes of sustained workout period.

According to the Apple Patent for the Cardio Fitness, which by the way is also the feature name, don’t feel lost if you don’t see VO2 on your iPhone, Apple calls it Cardio Fitness. Your smartwatch also takes into account your: age, sex, fitness record, height, weight, and body mass.

So it’s all around effort, but is it right?

Is Apple Watch V02 Max Reading Accurate

To reach a coherent conclusion we feel it is vital to look at it from different angles:

The first one calls our attention to the fact that Apple Watches accuracy can dwindle based on varying Heart Rate readings. Think about it, your Heart Rate reading from your smartwatch heavily depends on many external factors, the most obvious of which are wrist movement and watch grip. Even a minor change can lead to results that could take your VO2 max reading on either side.

The second argument puts the spotlight on the issue of changing algorithms. Although no one knows for sure what exactly is happening behind the scenes. But with each new update, there could be a swing in ways to read the readings that could upset the level of your VO2 max class.

However, there is another face to debate here. One study published in the Journal of Sports Medicine and Physical Fitness compared the accuracy of the Apple Watch’s VO2 max estimate to that of a laboratory-based VO2 max test in 20 healthy young adults. The study found that the Apple Watch’s estimate of VO2 max was reasonably accurate compared to the laboratory test, with a correlation coefficient of 0.87.

Another study published in the Annals of Internal Medicine compared the accuracy of the Apple Watch’s VO2 max estimate to that of a laboratory-based VO2 max test in 14 healthy young adults. The study found that the Apple Watch’s estimate of VO2 max was within 2.2 mL/kg/min of the laboratory test, which is considered to be a clinically acceptable level of accuracy.

Yet the question remains: Is Apple Watch VO2 Max reading accurate? We’d say you are the better judge of it, however in light of wearable’s ability to inflate results we would also ask you to not put your complete faith in your Apple Watch.

Instead try to do find ways to improve your health and if you still feel concerned about it, arrange the V02 Max test in a medically approved condition. 

Follow These Practices To Improve Your VO2 Max Reading

To get the best out of your Apple Watch, make sure you have ticked everything off the list written below:

• Get as much rest as possible before going on a workout spree that will measure your VO2 max metric.
• Always remain hydrated, especially before going on a run.
• If you are taking any medication make sure to let the Apple Watch know.
• Avoid caffeine or at least don’t have it before a workout.
• To increase your physical output wear something comfortable.
• Keep the watch up to date with the latest algorithm.

How To Measure VO2 Max Without Apple Watch?

If you still feel the need to seek another way to measure your body’s VO2 max level, you can always opt for a professional approach to the matter. While Apple Watches have their limitations and does fall short at times, listed below are four types of test that can maximize your chances to have accurate readings.

Graded exercise test (GXT): The GXT is the most used method for measuring VO2 max. It involves progressively increasing the intensity of exercise (usually on a stationary bike) while measuring oxygen consumption, heart rate, and other physiological responses. The test continues until the individual reaches their maximum effort, at which point VO2 max is determined.

Maximal oxygen uptake test: This test involves exercising at a constant, high intensity (usually on a treadmill or cycle ergometer) until exhaustion. The VO2 max is then calculated based on the individual’s oxygen consumption and other physiological responses during the test.

Submaximal exercise tests: These tests are less demanding than the GXT or VO2 max test and are used to estimate VO2 max based on heart rate responses to exercise. The most common submaximal tests are the Astrand-Rhyming cycle ergometer test and the YMCA cycle ergometer test.

Field tests: Field tests are designed to measure VO2 max in a real-world setting (e.g., running on a track or cycling outdoors). Examples of field tests include the Cooper 12-minute run test and the Balke test.