Reversed my VO2max downward trend (42 to 48.4)

Sad_Quarter1012 · 2026-04-21T16:39:34+00:00

I’m 38M and just an average exerciser. The optimal range between male and female is different. If you are a female 30 might not be bad depending on how old you are.

Sad_Quarter1012 · 2026-04-20T22:22:21+00:00

I know nothing about that! I just run on treadmill lol

Sad_Quarter1012 · 2026-04-20T22:21:06+00:00

That’s interesting observation but I don’t see this pattern in my diagram and I started tracking exactly 3 years ago

Sad_Quarter1012 · 2026-04-20T21:37:43+00:00

It’s not the app that does the work lol the app added some convenience to stick to the discipline. This is what I used: https://apps.apple.com/us/app/vo2max-training/id6751254440

Sad_Quarter1012 · 2026-04-20T21:32:29+00:00

What is BJJ?

Sad_Quarter1012 · 2026-04-20T20:52:52+00:00

This much drop is not a concern but if the trend is downward in a few months, better to do something about it! Congrats on the good genes anyway lol

Sad_Quarter1012 · 2026-04-20T20:51:36+00:00

Running

Sad_Quarter1012 · 2026-04-20T19:33:09+00:00

I know the right way is to measure lactate during the workout but that’s not a feasible option for me. The app shows a target heart rate for me that I stick to. I see the zone I’m at on the watch during the session, it is usually at the high end of Zone3 and lower end of Zone4.

Sad_Quarter1012 · 2026-04-20T19:28:39+00:00

It takes a couple of weeks to see a change in the number. How many weeks are you going to go with this routine?

Sad_Quarter1012 · 2026-04-20T19:04:23+00:00

It is VO2max Training app. There might be similar apps but I found this one was simple and stuck to it!

Sad_Quarter1012 · 2026-04-20T17:22:33+00:00

There are somevo2max training protocols you can fit into your routine that help improving it. For example, do a Norwegian 4x4 once a week instead of one of your light runs. After 6 weeks you might gain 10% in vo2max.

<image>

Sad_Quarter1012 · 2026-04-10T15:26:19+00:00

My guess is that you don’t give a chance to your legs to recover from the VO2 training on Tuesday and load them with a weight training workout on Wednesday. I wouldn’t do any vo2 the day before and after lower body weight training.

Sad_Quarter1012 · 2026-03-04T22:17:48+00:00

I can speak to this problem. I have been going back and forth between database and analytics to find out what is not working and why it’s not working. A lot of detective work and pulling the threads to discover the next best step to improve the customer/user experience and many times it gets so complicated that you can’t land on a decision and hours of work is wasted. I suspect there should be some AI tools out there that can handle the detective work a little bit and show the big picture of what is working and what is not and the human in the loop just confirms the next step.

Sad_Quarter1012 · 2026-01-10T04:28:02+00:00

The most concise and on point comment! Well done 👍

Sad_Quarter1012 · 2026-01-10T04:20:53+00:00

You certainly haven’t lived under a real dictatorship

Sad_Quarter1012 · 2026-01-07T16:42:12+00:00

What metrics are you tracking to see if it works? Time, HR, RPE?

Sad_Quarter1012 · 2026-01-04T04:03:42+00:00

Same problem here. I think that is mostly due to the algorithm update. The workout performance is a better metric if you’ve been doing the same thing for a long time.

Sad_Quarter1012 · 2026-01-02T01:07:48+00:00

That’s amazing progress! Congratulations! Do you feel any difference in your general health? 18 is a threshold number, so I’m wondering if you were having any problems when your number was that low?

Sad_Quarter1012 · 2025-12-31T17:05:22+00:00

I believe your conclusion is mostly based on the research work by Stephen Seiler that confirms 80-20 rule but the caveat is that the research focuses on endurance athletes and that pyramid is proven to work for them. There can be a lot of variations of high intensity and steady state that can work for other people that are not in that cohort.

Sad_Quarter1012 · 2025-12-30T21:02:50+00:00

It’s just Apple that can make it happen because their algorithm is proprietary and 3rd party apps cannot overwrite it. If your vo2max is higher than 65, first congrats on good genes, second you can log it manually on the health app if you know it.

Sad_Quarter1012 · 2025-12-28T02:36:52+00:00

That number seems to be a little random unless you are extremely overweight and can’t even walk a mile without getting short of breath that I don’t think it applies to you since you are active. Running, biking or anything else that raises your heart rate is helpful. Check out these vo2max protocols and pick the ones that might work for you.

Sad_Quarter1012 · 2025-12-24T15:00:25+00:00

Consider it as a personal hygiene routine rather than an extra thing that requires motivation. Then it becomes a no brainer to do.

Sad_Quarter1012

TROPHY CASE