My VO₂ Max Was ‘Below Average’ at 65. Here’s What I Did About It.
A few months ago, I glanced down at my Apple Watch Ultra and saw something I wasn’t expecting: VO₂ Max: Below Average.
I’ve been active most of my life. I walk. I do some strength work. I’m not sitting on the couch eating chips all day. So that rating stung a little.
But here’s the thing — I didn’t panic. I got curious. And over the next several weeks, I started doing something small and consistent that actually moved the needle. I’m going to share exactly what I did, why it works, and what my numbers look like now.
First, What Is VO₂ Max — and Why Should You Care?
VO₂ max is a measure of how efficiently your body uses oxygen when you’re working hard. The higher the number, the more aerobically fit you are. It’s one of the best predictors of long-term health and longevity — more than cholesterol, more than blood pressure alone.
After 60, VO₂ max naturally declines. That’s just biology. But the research is clear: you can slow that decline significantly, and in many cases improve it, with the right kind of movement.
My Apple Watch Ultra estimates VO₂ max by analyzing my heart rate during walks. It’s not lab-accurate, but it’s consistent — and consistency is what matters when you’re tracking a trend.
What I Started Doing: Interval Walking
I didn’t join a gym. I didn’t start running. I started interval walking — and it’s probably the most underrated fitness tool for people over 60.
Here’s the pattern I use:
- 2 minutes at a brisk pace (pushing a little, breathing harder)
- 2 minutes at a normal comfortable pace
- 1 minute at a faster pace (not a sprint — just faster)
- Repeat for 30–40 minutes
That’s it. No equipment. No gym membership. Just walking with intention.
My average walking heart rate runs around 105 bpm. During the brisk intervals, I push into the 115–120 range. That’s enough to create a cardiovascular training effect without beating up my joints.
Why Interval Walking Works for VO₂ Max
VO₂ max improves when you push your cardiovascular system slightly beyond its comfort zone, then recover, then push again. That’s the interval pattern.
Steady-state walking at the same pace the whole time is great for general health, but it doesn’t stress the system enough to force adaptation. The intervals do. And because we’re talking about walking — not sprinting — the injury risk is minimal.
The Takeaway
“Below Average” doesn’t have to be a permanent rating. It’s a starting point. And starting points are actually useful — they give you something to beat.
I’ll keep sharing my numbers as this journey continues. If you want to follow along, drop your email below.
As always, check with your doctor before starting any new exercise program.
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