How Fit Are You? How to Assess Your VO2 Max & Resting Heart Rate | Dr. Andy Galpin
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- Опубліковано 7 лют 2025
- I discuss the gold standard for measuring VO2 max in a laboratory setting and evaluate the accuracy of fitness technologies and various estimation methods.
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Thanks for watching! The full episode, in which I discuss the critical importance of building cardiovascular strength along with how to test your own fitness / VO2 Max and how to improve it, is linked here: ua-cam.com/video/A8HbppXMDWY/v-deo.html.
Would love to hear you put together a video that combines strength and endurance, aka the new "hybrid athlete". The sport of Hyrox was formed around the concept that you can be physically strong and muscular, and have a high V02max as an endurance athlete. Look at Hunter Mcintryre and the guy who just beat him in last weekends Hyrox World Championship, and also the women, they're very strong and muscular, and run sub 3 hour marathons, comfortably deadlift over 500lbs, run 100 mile ultra's etc. They're living proof that hybrid fitness is a "thing". I'm old, 60 years old, I wish I understood this 30 years ago, but you Andy Galpin are the expert and from what I'm hearing and seeing, you believe optimizing both is a great fitness goal for longevity, health, and just looking good!
@drandygalpin pls can u tell me if low or high intensity is better for decreasing my little bit high resting heart rate? Thx
The one thing that wasn’t explained is what actually resting heart rate is- I believe many devices measure it during sleep. Is that what „resting” heart is? Or should it be resting while awake (sitting, doing nothing). I would appreciate if @drandygalpin could respond . Thanks !
I am 59 years old and a lifetime athlete. I started training in 1974 for amateur boxing, (1974-1982), and continued a lifestyle of training since then. My resting heart rate generally stays around 50 bpm, sometimes fluctuating a little lower or higher, depending on sleep, caffeine intake, etc. I’m looking forward to getting a VO2 Max test. Good information here.
Let's get it, Raymond!!
I agree with your comments about confusion in estimates of VO2 max. I'm 73 now and just getting back into cardio training after a few bad years. By the time I was 16, football had taken the cartilage in my left knee, but I rebelled against the doctors who told me I'd be arthritic by my 40s. I read Cooper's Aerobics and figured that if 1.5 miles was good, then 3 miles were 2x good, 6 were 4x good, and so on. My last marathon was when I was 62, and my last half marathon was when I was 65. When I was in my 20s, my best mile time was just under 5 minutes, 10k was under 36 minutes, and 10-mile was around 70 minutes. Back then, my wife couldn't stand me sleeping on my back because the bed would shake every heartbeat. In my 60s, those times had moved so far up, and my knee was so screwed up that I switched back to weight training. Then hell visited me. I had a stroke about 2-1/2 years ago, followed by a sinus infection and Afib. A catheter ablation chased the Afib away, and a total knee replacement got me starting outdoor running again. A year and a half ago, a DNA health test showed that I had the double MTHFR mutation that screws up methylation of B vitamins and others that lead to very stiff connective tissue. If only I had been aware of that in my teens. Perhaps I could have avoided losing the cartilage in my knee, my nose, popping L4/L5, a hernia, a bicep tendon and two tendons in my shoulder, cataracts, and that stroke due to Afib.
Anyway, that's been so much fun; but now back to VO2max. My Apple watch will inform me about my crappy VO2max, about 20-ish. At the same time, I did a 4x4 this morning, and that VO2 was given at the same time as a MET score in the 4x4 of about 10. If I understand how Apple reports METs, they discount the resting value of 3.5. If I add that back in to get 13.5 and multiply by 3.5 to get a VO2 score, I find 47.25. Over the past few months, my Apple watch shows METs as high as 20, which seems to be their upper threshold, and I'll often make that score. That would yield VO2 values of about 70, which I cannot believe. I think that Apple is averaging over the entire 4x4, with a 10-minute warm-up and 8-minute cool-down, plus four 4-minute rest periods. OTOH, if I guesstimate using the Cooper 12-minute run test, I get just over 40 for VO2.
I've only been back into cardio seriously for a couple of months after a 4-5 year layoff. I don't want to spend money on a lab test until I've made some more progress. Maybe it's time for a Garmin watch...
My garmin estimated Vo2max of 53, in the lab test I got 52, so it’s pretty accurate. Same goes with lactate threshold
I had 61 RHR when I started Running in July of 2021 At 41yo, now after ran over 4000 km, at the age of 44 I have 44/45 RHR.
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had mine done a few years ago at WSU. Pretty simple, just run on a treadmill till you can't anymore. At 40yr 6'2 215lb, I got 47. Lots of more gainz acquire.
Thank you for an awesome series(and work). Learning a lot!
I am 44 years old. I recently woke up to a notification on my Apple Watch that my resting heart rate was at 39 BPM. It scared me because I didn’t know what that meant. I was thinking maybe my heart is going to stop soon. A fellow athlete told me that it means my fitness is great. I cycle and have recently started to run.
Good work!
I am a sprinter. Even at 61, my heart rate sometimes gets over 210. I feel great and the max heart rate I run, my resting heart rate keeps going down. But my HRV goes down. In order for HRV to be higher, I started doing zone 2 running. Now my HRV doesn’t go down even with intense weight lifting, and running for 4 hours
I am 45, i hike often though get tired at steep slopes, and i do swim one kilometer disrances very often, my garmin vo2max reads 32 which is very low, any hints?
How can I lower my RHR? With low intensity or high intensity training is better for decreasing it?
There's another vid on this. If you're raising your vo2 max, your resting RR will gradually lower
A mix of HIIT and zone two plenty of videos on here to figure out the proper mixture😮
When is the most accurate time to pull my resting heart rate? It's 51 in the morning and 90 right now. That's a big difference
Unlike the majority of large protein dudes, I am a sprinter and I can’t run 1 1/2 miles at a reasonable speed. Training to summit Mount Everest next year. Mostly do zone 2 training for hours in cold
Mine normally rests in the mid 30s , but have seen on two different instances Garmin recorded it as 29.
Impressive. I’d like to get some into the high 20s, 30 is my lowest.
Interesting, in my late 20's during my physical exam ny resting rate was 43. Physician got worried and started questioning me. He said wrong answer would have sent me to the ER
Knowing that cyclists and MMA pro fighters do take legal and illegal performance enhancing drugs and supplements, does it make it more likely that they have very low end rates compared to athletes in the same field that do not use chemical support? I'm finding that even basketball players are taking EPO though it's illegal for Olympians because they want to ramp up to train skills longer at the start of the season
I am always skeptical when someone uses a professional athlete’s physiology measures. How many times have we heard about training methods, genetics, drive, etc., and then find out it was their doping regimen.
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Why can't we just target like a 7 minutes mile or a 22 minutes 5k? These people must have great VO2. And for strength there are many barbell bodyweight multiplier tiers. I don't see a need to go to a lab. Simple stopwatch will tell you and the plates at the gym.
How are you gonna program 22mins for 5k? Guessing game mate? There’s a reason why you have the lab! Use your brain!
@@jacklauren9359 people do it. Don't need excel and computers
He did mention this specifically. To elaborate: If you do not have access to the testing, then standardise a running area (if you're a runner), flat ground ideally, and run a standard distance eg 1 mile in something you can manage (in your example 7 mins). When your VO2max is improving your heart rate at that speed will be lower. A useful proxy, but hard to go from that to an exact VO2max, as it depends on weight, running economy etc
No sense wasting $500 to get a VO2Max test at a lab when it’s not accurate either if you happen to not go to the max on the treadmill during testing. I rather do the Cooper Test for a 12 minute run. It’s free and you can always retest anytime.
My RHR feels low pressure in palpitations, around mid high 60, but i just went for a walk about an hour ago and im mid/low 50s. any reasons?
Maybe thyroid issue
So what do you suggest? I have a rather high rhr in spite of having a very physical job. By your statement, this means I am dead. Full stop. I am going to die.
I am afraid that at some point you will die. No getting around that.
My RHR goes as low as 30 .
Resting heart rates of 40-60 bpm are indicative of HIGHLY conditioned competitive athletes. In fact, a resting heart rate of below 60 is automatically diagnosed as bradycardia. Someone that recreationally exercises should not have a heartrate much lower than 60 bpm, as that can be a sign of an underlying heart issue.
Dude you just disagreed with yourself 😂
That's a relief. At age 60 without much cardio training, I have a resting heart rate of 60 bpm (soon after awakening in the morning). It's upper 60s during the day and below 50 while sleeping. I was wanting to get this lower and not sure which measurement is actually considered my resting heart rate. I wasn't doing much cardio and only lifting weights. Very first time running a few weeks ago, I was able to run about 1.5 miles in 12 minutes. It came out to a VO2 max of 42 with zero training. I was hoping to get my VO2 max to 50. Any of this reasonable?
@@paolobagares2522 that's because you don't understand basic statistics, logic, or measurements of resting heart rates as they apply to the general population vs athletes. In the context of my argument, the top end of recreational athletes can become as fit as the bottom end of competitive athletes. I find it wild that I have to explain this on a channel that's focused on science, but then again it elucidates the poor quality of the science and knowledge provided.
That is a product of a lazy ass average person. Nothing HIGHLY about it. Just need to have not sat on your couch for more years than you did sports
My resting HR is 50. I bike about 40-50 miles/week and just getting back into running again so I expect it drop a bit more. In no way am I’m a highly trained athlete!
The data IS. Not the data ARE.
Both are correct. Data is plural
Data means information. Would you say the information are? Makes no sense to me, but you are far from the only person to use it like that.
Interesting presentation, I would suggest in the future there’s no need to present information on the physical ability of 71yo females, don’t think they’re watching your channel 😅
Literally doesn’t answer the title at all without saying go get tested