VO2 Tests Apple Watch App

Measure,
Track,
Improve
Your VO2 Max.

WITH YOUR APPLE WATCH.
DOWNLOAD THE APP

Measure your Vo2 Max with either:

12 min Cooper Test

Run as far as possible in 12 minutes.

Beep Test

Run 20m distance, back and forth, as many time as possible, with progressive speed.

Yoyo Test

Like the Beep test, but with recovery periods.

All the right tools to improve yourself.

Performance
Comparison

Measure results against age and gender norms.

Progress
Tracking

All your past performances are saved over time in a history log.

Choose
your units

Miles or Kilometers

The 3 scientifically-backed tests.

Beep Test

The app will keep track of the level and number of shuttles (runs between marks) you complete (the “1.1” shown on the screen here), and will translate it into an estimation of your VO2 max.

The Beep Test, also known as the Multi-Stage Fitness Test or 20-meter Shuttle Run, is a widely used method to measure aerobic fitness. Developed by Professor Luc A. Leger in the 1970s, it’s a simple yet effective way to assess how well your body uses oxygen during exercise.

Setup

You need a flat 20-meter space marked at both ends. You run back and forth between these marks. You need to reach these marks on the “beep” sounds (or the haptic feedback if you keep your Apple Watch in silent mode) that your Apple Watch will make.

If you only want this test andnot the other, try to the app Beep test, it only contains the beep test for roughly 1/3 of the price

Yoyo Test

The Yo-Yo Test, created by Jens Bangsbo in the 1990s, is an advanced version of the beep test. It’s particularly popular in sports that require intermittent high-intensity running, such as soccer, basketball, and rugby.

Setup

Like the Beep Test, you need a 20-meter space marked at both ends. You run back and forth between these marks, but the Yo-Yo Test includes a short rest period after each double shuttle.
The test progressively gets faster, and your Apple Watch will provide the beeps (or haptic feedback) to pace your runs.

The app will keep track of the level and number of shuttles (runs between marks) you complete (the “15.3” shown on the screen here), and will translate it into an estimation of your VO2 max.

12 min Cooper Test

The app will record the total distance you run in 12 minutes and use this to estimate your VO2 max.

The Cooper Test, developed by Dr. Kenneth H. Cooper in 1968, is a simple test designed to measure aerobic fitness. It’s widely used by military organizations, sports teams, and fitness enthusiasts worldwide.

Setup

The test requires you to run as far as possible in 12 minutes on a flat surface. This can be done on a track, but any measured distance will work. The App will time the 12 minutes for you and use its GPS to measure the distance you’ve covered.

Most common questions on the Vo2 Max tests:

VO2 max is the maximum rate of oxygen your body can use during intense exercise. It measures how many milliliters of oxygen are used by each kilogram of your body weight. Simply put, a higher VO2 max means your body can use more oxygen during aerobic activities like the beep test, indicating better cardiovascular fitness.

Measuring your VO2 max provides a reliable indicator of your cardiovascular endurance. It helps track fitness progress over time and is useful for athletes, fitness enthusiasts, and health-conscious individuals.

The beep test, the yoyo test and the 12 min Cooper tests are widely accepted as a reliable, standardized cardiovascular endurance tests.

They are used by:

  • Organizations for career recruitment (e.g., police, military, fire services)
  • Sports teams for assessing player fitness
  • Fitness trainers to measure client progress
  • Individuals to track their own fitness improvements

Their popularity stems from their simplicity and the minimal equipment needed to conduct the tests.

  • Law enforcement: Various police forces worldwide
  • Military: Army, Air Force, Navy in multiple countries
  • Emergency services: Fire brigades
  • Sports: AFL, NFL, Soccer, Basketball, Rugby, Hockey, Netball, Tennis, and more

To improve your beep test score, focus on these key areas:

  • Strategy: Understand the test rules thoroughly and plan your approach.
  • Technique: Refine your running form, timing, foot placement, and turning technique.
  • Fitness: Build cardiovascular endurance through a mix of:
    • Long, low-to-moderate intensity runs (zone 2 training)
    • High-intensity interval training

Remember, consistent practice of the tests themselves is also crucial for improvement.

Improve your cardiovascular fitness!

Measure & Track your
VO2 Max!

DOWNLOAD THE APP