As a strength and conditioning coach and founder of ALLSET, Chua Jing Zhi has conducted countless VO2 max tests, gaining firsthand experience in how this powerful tool goes beyond measuring aerobic capacity. While VO2 max tests are often associated with athletic performance, they reveal surprising insights into both fitness and health that even the most seasoned professionals might not expect.
From discovering how certain variables affect performance to learning about the unique adaptations of the human body, here are three unexpected takeaways Jing Zhi has gathered from conducting VO2 max tests.
1. VO2 Max Tests Is Beneficial For All
One surprising insight from conducting VO2 max tests is that most participants actually fall below the 50th percentile for their age group. Initially, I assumed this service would attract primarily high-performing athletes or fitness enthusiasts looking to fine-tune their training. However, it turns out that a broader range of individuals—many with average or below-average fitness levels—are using these tests as a starting point to improve their health.
This shift in perspective is both humbling and encouraging. It reveals that people, regardless of their current fitness level, are taking proactive steps toward improving their well-being. Rather than being discouraged by where they stand, they are embracing the opportunity to understand their baseline and work towards improvement. It’s a powerful reminder that fitness journeys are personal, and VO2 max testing offers value to everyone, not just the elite. This widespread interest also reinforces the importance of making health and fitness services accessible to people at all stages of their fitness journey.
2. VO2 Max Tests On Commercial Watches VS VO2 Max Lab Tests Differs — A Lot
One of the more intriguing findings from my VO2 max testing experience has been the comparison between smartwatch VO2 max estimates and the results from actual lab tests. After working with a double-digit sample size, a noticeable gap has emerged, particularly in the readings from the Apple Watch. In one case, the Apple Watch showed a VO2 max estimate that was 10 units higher than the lab-tested result, a seemingly small discrepancy that had significant implications for the client.
This 10-unit difference shifted the client’s categorisation from "below average" in the lab test to "low" on the Apple Watch, a categorisation change that is more than just a label. Research shows that individuals in the "low" VO2 max category have a 50% higher mortality risk compared to those in the "below average" group. This distinction underscores how critical it is to rely on accurate testing, especially when such classifications could potentially impact a person’s health management or risk perception.
While smartwatches are great for general fitness tracking, these devices can mislead users regarding their true cardiovascular health. The variation in readings highlights the importance of more accurate, lab-based VO2 max testing for individuals who are serious about understanding their fitness levels. This ongoing comparison between smartwatch data and lab-tested VO2 max results could provide even more valuable insights as I continue gathering data.
3. Low Zone 2 Heart Rates — Even For The Fairly Fit
The zone 2 results from the VO2 max test emphasises the importance of slowing down to build a stronger aerobic foundation.
One of the more eye-opening takeaways from conducting VO2 max tests has been seeing how many people, myself included, were shocked by how low their Zone 2 heart rate range actually is. Zone 2 represents the range where the body primarily burns fat for fuel, promoting endurance and metabolic efficiency, making it a crucial zone for improving long-term cardiovascular health. However, many participants, even those who consider themselves fairly fit, discovered that their Zone 2 heart rate range was much lower than expected.
For many, this was a humbling realisation. It’s common to assume that a decent level of fitness translates to strong endurance and fat-burning capacity, but the results showed that even experienced athletes often spend too much time training at higher intensities, neglecting this critical aerobic zone. Personally, I had the same misconception, thinking my endurance was well developed, only to learn that my true Zone 2 was far lower than what I had been training at.
This insight has prompted many of us to reassess our training strategies, emphasising the importance of slowing down to build a stronger aerobic base. It’s a reminder that fitness isn’t just about pushing harder but about training smarter, and working within the right zones is essential for long-term progress.
VO2 max testing offers far more than just a snapshot of your cardiovascular fitness—it provides critical insights that can shape how you approach both training and overall health. Whether you're a seasoned athlete or just beginning your fitness journey, understanding your VO2 max and how it correlates with your endurance, strength, and long-term well-being can be transformative. By highlighting strengths, revealing areas for improvement, and encouraging smarter, more personalised training strategies, VO2 max tests empower individuals to optimise their health and performance. In the end, these assessments remind us that fitness is not just about pushing limits but about understanding our bodies and building a foundation for longevity.
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