The Day My Apple Watch Said “VO₂ Max: Below Average”
I’ll never forget it. I was sitting at my desk after a morning walk, glanced at my Apple Watch, and there it was: “VO₂ Max: Below Average.”
At 65, that stung. My first thought was honestly just — well, I’m old. This is what happens. Maybe I should accept it.
But I’m an IT guy. I don’t accept error messages. I troubleshoot them.
So I started digging into what VO₂ max actually meant, whether it could change, and what I could do about it. What I found surprised me — and over the next several months, I turned that Below Average rating around without ever stepping foot on a treadmill.
Here’s everything I learned and what actually worked.
What VO₂ Max Actually Means
VO₂ max is a measure of how efficiently your body uses oxygen during exercise. The higher the number, the more oxygen your muscles can use — which translates directly into stamina, energy, and how hard you can push before you gas out.
But here’s what really got my attention: VO₂ max is one of the strongest predictors of longevity that exists. Research has consistently shown that people with higher VO₂ max scores live longer and have significantly lower risk of cardiovascular disease. It’s not just a fitness metric — it’s a health metric.
And after 60, it naturally declines. The question is how fast — and whether you can slow it down or reverse it.
The answer, it turns out, is yes.
Where I Started
My number was in the “Below Average” range for my age group when I first noticed it. I won’t pretend that wasn’t a gut punch. I thought I was reasonably active — I walked regularly, did some strength work, wasn’t completely sedentary. But the watch doesn’t lie.
The good news is that VO₂ max responds to training even in your 60s and 70s. It’s not fixed. It’s a number you can move.
How I Improved It — Without Running
I’m not a runner anymore. My knees made that decision for me years ago. So I had to find another way.
The answer was interval walking — alternating between brisk effort and easy recovery. Here’s the exact protocol I started with:
- 2 minutes brisk walking (pushing the pace, breathing harder)
- 2 minutes easy walking (recovering)
- 1 minute slow jog if I felt good (optional)
- Repeat for 5-6 rounds
That’s it. About 25-30 minutes total. I did this 3-4 times a week.
The first time I tried it I could only get through 3 rounds before I was done. By week three I was completing all 6 comfortably. By week six my Apple Watch showed my VO₂ max creeping upward.
Within about 10 weeks I moved out of Below Average into the Average range. It doesn’t sound dramatic but I felt it — hills got easier, I wasn’t winded climbing stairs, and my energy at the end of the day was noticeably better.
What the Research Says
Studies consistently show that interval training — even walking intervals — is one of the most effective ways to improve cardiovascular fitness in older adults. You don’t need to run. You just need to push your heart rate up periodically and let it recover. That cycle is what drives adaptation.
One study found that adults over 65 who did interval walking improved their VO₂ max significantly more than those who walked at a steady moderate pace — even when total exercise time was the same. The intensity matters more than the duration.
How to Track Your VO₂ Max
If you have an Apple Watch you already have this data. Here’s where to find it:
Open the Health app on your iPhone → Browse → Heart → Cardio Fitness. You’ll see your current VO₂ max number and how it’s trended over time. Apple also shows you how your number compares to others your age and gender — that’s where the Below Average / Average / Above Average ratings come from.
If you don’t have an Apple Watch, a Fitbit Charge also tracks VO₂ max and is a solid more affordable option.
The key is to check it consistently — not daily, but weekly. You want to see the trend over weeks and months, not day to day.
What My Routine Looks Like Now
I’ve graduated from pure interval walking to a mix:
- 3-4 days per week: 30-minute interval walks with occasional slow jogs
- 2-3 days per week: strength training (resistance bands, dumbbells, some kettlebell work)
- Daily: at least 8,000 steps total
The combination of cardio intervals and strength training seems to be the sweet spot. My VO₂ max has continued to improve slowly and steadily.
What “Below Average” Really Means
It means your body is telling you something. Not that you’re done — that you have room to grow. At 65 I was Below Average. Now I’m not. And I did it with walking.
That alert on my watch wasn’t a verdict. It was a starting point.
If your watch is showing you a number you don’t like, don’t look away from it. Use it. That data is exactly the kind of feedback that can change what you do — and over time, change how you feel.
Final Thought on VO₂ Max After 60
VO₂ max after 60 is not fixed. It responds to effort, consistency, and smart training. You don’t need a gym, a trainer, or fancy equipment. You need a good pair of shoes, a watch that gives you honest feedback, and the willingness to push a little harder than comfortable a few times a week.
Start with one interval walk this week. Just one. See how it feels.
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