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Establish cardio fitness levels

Your Apple Watch can estimate your cardio fitness level and send you a notification when it's low.

What is cardio fitness?

Cardio fitness is a measure of your VO2 Max; this is the maximum amount of oxygen your body can use during exercise. Your cardio fitness level is a meaningful metric for your general physical health and allows predictions about your long-term health. Your Apple Watch gives you an estimate of your cardio fitness by measuring how hard your heart is working while walking, running, or hiking outdoors.

  1. In the Health app on your iPhone, tap the "Overview" tab.
  2. Under "Cardiofitness" tap on "Set up" and then on "Next".
  3. Confirm your details. All changes you make here will be saved in your health information in the settings.
  4. Tap on "Next".
  5. Follow the on-screen instructions to learn about other factors that can affect your cardio fitness, as well as cardio fitness for your age and gender.
  6. Tap on "Next".
  7. Tap Turn On Notifications to receive a notification when your Apple Watch detects that your cardio fitness level is low. You must be at least 20 years old to activate notifications.
  8. Tap on "Done".

If your cardio fitness is low for your age and gender, you will receive a notification. If your cardio fitness remains low, you will receive additional notifications.

Most people can do their VO2 Max by increasing the intensity and frequency of their cardiovascular exercises. Certain conditions or medications that limit your heart rate can overestimate your VO2 Max lead.

View your cardio fitness data

  1. Open the Health app on your iPhone and tap Discover.
  2. Tap "Heart" then "Cardiofitness".
  3. Tap T, W, or J to see your average for the day, week, or year.
  4. Tap "Show All Cardio Fitness Levels".
  5. Tap a cardio fitness level to compare your results to other levels based on age and gender.

You can also click the symbol "i" Tap to see the average cardio fitness for all ages for Women, Men, or All.

How Apple Watch values ​​your cardio fitness

Apple Watch Series 3 or later can provide an estimate of your VO2 Record Max using the heart and motion sensors while walking, running or hiking outdoors. It can also be your VO2 Max appreciate when you start a walk, run or hike outdoors in the training app. Apple Watch supports a VO2 Max range of 14-60 ml / kg / min validated for users over the age of 20.

To estimate your cardio fitness, your Apple Watch also takes the following into account:

  • Age
  • gender
  • Weight
  • size
  • Medications that can affect your heart rate

Your Apple Watch can be worn for at least 24 hours, followed by several training sessions * and passive measurements with your Apple Watch before you get an initial estimate.

* Push training is not supported.

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