We rely on smartwatches, rings, and fitness apps to track our health, but when it comes to VO₂ max, these devices often miss the mark. Your wearable estimates VO₂ max based on limited data—mostly heart rate and demographic information—rather than directly measuring your body's true capacity for oxygen utilization.
And that’s a problem.
But first, what is VO₂ max and why is it important to know when it comes to longevity and healthspan?
VO₂ max is a key indicator of cardiovascular health, reflecting how efficiently your heart, lungs, and muscles work together to deliver oxygen during physical activity. It's closely tied to overall fitness and endurance, with higher levels associated with better cardiovascular function and a reduced risk of heart disease, stroke, and other chronic conditions. Maintaining a high VO₂ max as you age not only helps sustain physical performance but also plays a crucial role in preserving independence and mobility.
Studies show that a higher VO₂ max contributes to a longer, healthier life by lowering the risk of metabolic diseases, enhancing immune function, and improving recovery from illness. It also reflects the body’s ability to adapt to stress and supports longevity through exercise by slowing cellular aging, reducing inflammation, and boosting mitochondrial function. Tracking your VO₂ max provides an essential baseline for optimizing your health and tailoring exercise routines for longevity and well-being.
Your Wearable and VO₂ max
Back to your wearable. Your exercise training app is not giving you the VO₂ max result that you need. When your device gives you a VO₂ max estimate, it's largely based on personal demographic data and a limited set of biometrics—mostly just your heart rate.
I have two major problems with this. First, it's simply not accurate. We are all unique, and while an algorithm might predict a bell curve of VO₂ max across a population, applying it to an individual is far less reliable. Two people of the same age, weight, and gender could have vastly different fitness levels, yet their smartwatches might generate nearly identical VO₂ max scores. A high-altitude endurance athlete and a sedentary individual within the same demographic could receive similar readings despite having completely different cardiovascular efficiency.
VO₂ Max and Energy Production
VO₂ max measures the maximum amount of oxygen your body can utilize during intense exercise, reflecting cardiovascular fitness and endurance. A higher VO₂ max means your heart, lungs, and muscles are more efficient at using oxygen, allowing you to sustain performance longer without fatigue. But it's more than just a number—VO₂ max represents the capacity of your body's battery: your mitochondria.
The Most Accurate Way to Test Your VO₂ Max
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Fat – This is the most efficient source of energy which we use all day long, even in exercise.
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Carbohydrate – This energy source helps us push a little harder and faster than we can push with fat as a source.
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Lactate – This fuel is created from carbohydrate metabolism. Amazingly, we use the ‘exhaust’ from carbohydrate-breakdown and it allows us to push even harder and faster.
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Creatine phosphate – This source is used only for brief, powerful and explosive movements.
A lab test evaluates the performance of each energy system, providing a precise picture of how your body generates and utilizes fuel.
Take two runners: one a marathoner, the other a sprinter. A wearable might assign them similar VO₂ max scores, but a lab test would reveal their vastly different fuel utilization patterns. The marathoner efficiently burns fat at lower intensities to conserve glycogen, while the sprinter relies on carbohydrates and lactate for short bursts of speed. These distinctions are crucial for optimizing training and overall health.
How a VO₂ Max Lab Test Works
In a lab setting, we use a metabolic mask to measure oxygen-carbon dioxide exchange, providing precise data rather than an algorithmic estimate. The insights from this test go beyond just your total VO₂ max score—it tells us:
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Your actual exertion levels at different intensities
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Your true heart rate zones
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Your respiratory rate under different loads
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How long you can sustain effort at each level
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Your optimal speed or power output at each zone
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How efficiently you burn fat and carbohydrates
Why This Matters for Your Health and Longevity
Consider someone who exercises regularly but struggles to lose weight. They might believe they’re training in their fat-burning zone, but without precise data, they could be working too hard or not hard enough. Another person might assume that HIIT workouts are their best option, but lab testing could reveal they burn energy more efficiently at a different intensity than their smartwatch suggests.
Without this detailed metabolic data, most people are simply guessing when structuring their workouts. This is why mitochondrial health—your body’s true energy system—is the most valuable health metric available. And the most accurate way to measure it is through VO₂ max lab testing.
Take Your Performance and Health to the Next Level
At Jyzen, we use cutting-edge metabolic testing to give you a precise, personalized blueprint for optimizing your body’s performance and longevity. This isn’t just for elite athletes—this is for anyone who wants to feel better, have more energy, and unlock their full potential.
Olympians have relied on this data for decades. So why shouldn’t you? If you’re struggling with fatigue, weight loss, or finding the right training plan, you don’t need another fitness app—you need better data. Come experience the same testing that has guided world-class athletes and take control of your health today.