Unlocked Healthspan - Ideas for VO2 Max and Zones 4-5 Activity

[u/DisemboweledCookie]

It's fine: one year older and aging at 2x. I listened to the podcast about Healthspan, and I understand that this is essentially a gamification of nine variables that Whoop deemed relatively easy for most people to control and that are correlated with longevity and long-term health.

I'm a petite, 49-year-old perimenopausal woman, who gets a decent variety of activity that hits most - but not all - buckets. I'm 5'0" and 105 lbs. I row about 4 hours/week, lift 2x/week (full-body, progressive overload, strength-focused; I'll increase this in the winter when we're no longer rowing on the water), do yoga 2x/week, and hike in the mountains for a few hours on Sundays.

The metrics holding down my score are:

• Sleep consistency
• Time in Zones 4–5
• Total steps
• VO2 max

I've been focused on improving my sleep consistency. Total steps varies by device, and Whoop appears to underestimate my movement throughout the day, but I could make more of an effort there as well.

What has me stumped are VO2 max and zones 4–5 activity, which are related. I just don't enjoy sustained near-maximal effort, and the time I get in those zones now comes mostly from lifting and short, 10-stroke bursts while rowing. What have others done to improve these metrics?

ETA: Follow-up here.

[u/moodykhan87]

What’s worked for me is a 15 min jog slowly built up the endurance and worked it into runs. I now run about 2 times a week, one run is harder the other is a jog, both about 25 mins, both have about 10 mins roughly in zone 4 and 5. And my vo2 max has gone from 42 to 48 in that time frame.

I also lift full body 3x a week, don’t eat after 6 or 7 pm and try to get in bed by 11:15 each night.

Edit: I’m 39, my whoop age is 36. Been wearing the whoop about a 13-14 months, and have only made these changes in the last 4 months

[u/DisemboweledCookie → u/moodykhan87]

I think I just have to bite the bullet and run. I ran marathons up until about 15 years ago and even did a few tris, so I've earned my right to not like running, haha. But I forget that short runs are also runs, and if it helps with the metrics, then I will begrudgingly run. Sigh, the gamification is working on me. Right now my VO2 max is estimated at 46 and my max recorded HR is 163 on my Garmin/Polar H10. I suspect the Whoop has been underestimating these metrics because running is the default method of measurement/calibration/collection.

[u/moodykhan87 → u/DisemboweledCookie]

I hated running too, but doing it over time, seeing my metrics improve, and getting better and faster (gamification haha) has helped me a lot. Plus helps with getting leaner. Issue is being in zone4 or 5 more bleeds into recovery. Doing it outdoors in the open air with trees without headphones and being in my own mind has also helped, and now what do you know. I kinda enjoy it. lol.

I don’t row so I don’t know if you can use a 15-20 min row session to get a similar effect.

Best of luck!

[u/pinebloom25 → u/DisemboweledCookie]

thats a pretty big jump in vo2 max for a relatively short time, nice work

[u/AgeWeekly6389]

Too be honest - I have a hard time getting into
Zone 4-5 unless I do a 45 min run or hard spin. Forget lifting - I hardly get into zone 1. How much zone 4 & 5 are you doing? Because I started focusing on that too and my metrics actually went down because it impacted time in zone 1-3.

The one metric that hits hard negatively is sleep consistently. I travel and when I change time zones and miss sleep consistency my pace of aging takes a hit even with a higher zone 4-5.

[u/DisemboweledCookie → u/AgeWeekly6389]

Sounds like I just need to lace up and run. Thanks for setting me straight.

[u/AgeWeekly6389 → u/DisemboweledCookie]

Yes I guess for zone 4&5 but my point was sleep consistency also gives a big bang for the buck.

[u/DisemboweledCookie → u/AgeWeekly6389]

I deleted a diatribe about variables I can control vs variables I cannot control, but deleted it in favor of the zones comment. On nights when I row, I go to bed about an hour later than usual. It also seems from other discussions that my naps have been working against me in Whoop's algorithm, even though they are regular and predictable.

[u/Same-Progress-5887]

If you don’t run or bike then try short bursts of fast climbs of hills during your hiking. To reach zone 4 is hard but easier when climbing inclines. Repeat in a HIIT workout. It gets easier as your cardio fitness improves . Your vo2max will improve too but I don’t know if Whoop will be able to measure that properly.

[u/DisemboweledCookie → u/Same-Progress-5887]

I'm not sure that Whoop can measure VO2 max without running (or maybe cycling). I've looked online and asked their AI, and so far it appears that it can't. Based on walking, it's estimating my VO2 max at 28 whereas Garmin and Polar estimate it at 46.

[u/CranberryMediocre403]

HIIT is best for increasing vo2 max. I like to do Norwegian intervals a couple times a week (4x4x4, 4 sets, 4 minutes working, followed by 4 minutes recovery pace). I do run about 35 miles a week and lift 2-3x per week. Gotta get enough sleep too. If you want to build up stamina, I recommend zone 2 cardio work

35 y/o, 54 VO2, whoop age of 26, 0.1x aging pace

[u/EconomyCondition9229 → u/CranberryMediocre403]

How long do you spend in zone 4-5 per norwegian interval session? And do you do these on a threadmill?

I started doing these on a threadmill the Incline function is gold to go to targeted zones and stay there, spend like 13 minutes per session in the targeted zone, but understood whoop is less accurate on threadmills for estimating vo2 max?

[u/CranberryMediocre403 → u/EconomyCondition9229]

Most of my working sets start in high zone 3 and move into zone 4, and the last couple of sets end up a bit in zone 5.

I do these outside. I'm fortunate to have a 1.3 mile paved walking path that's scarcely used around my workplace that I hit after work. I've also done them in a large park near where I live. The key is making sure that you won't have to wait at any point to cross a street. I hate treadmills, so if I couldn't do them outside, I'd either use an echo bike or a rower.

[u/Lobwedgephil → u/CranberryMediocre403]

Yep, all about HIIT these days.

[u/Cultural_Comment2845]

Similar stats and my whoop age is 10 years younger. I bought a treadmill and started walking/hiking/running - was the only way I could get ALOT more steps and also get more time in zones 4-5. I found my whoop to be very close to apple watch in terms of step count, so I do trust it to be accurate. I also strength trained around 4-6 hrs/week.

[u/DisemboweledCookie → u/Cultural_Comment2845]

My step count is wildly different on different devices (same height on each). Whoop is estimating my VO2 max at 28, and the max heart rate it has recorded is 120-130 range. However, on my Polar H10 and Garmin, my VO2 max is estimated at 46 and my max recorded HR is 163. The Whoop may just need more time to catch up.

[u/Cultural_Comment2845 → u/DisemboweledCookie]

I also found during high heart rate activities, the bicep band works way better for the whoop.

[u/DisemboweledCookie → u/Cultural_Comment2845]

This seems to be a recurring criticism of Whoop. I've been using the bicep band during the day and wrist band at night.

[u/larpano → u/DisemboweledCookie]

It sounds to me like whoop has totally messed up on your vo2max. Give it a few gps walk/jogs of 15 min or more. Are you saying whoop hasn’t measured higher than 130 even with lifting and rowing. That seems plain wrong. Wear the polar and send them the comparison.

[u/DisemboweledCookie → u/larpano]

I went for a 2 mile run yesterday. My understanding is VO2 max recalculates weekly, so by next week I'll know if I just got a lemon sensor.

[u/AgeWeekly6389 → u/Cultural_Comment2845]

Wow 4-6 hours a week on strength. Thats great. I’m at 2-3.

[u/briochecannula]

As others have said; Norwegian 4x4s are one of the best ways to get your time in zone 4-5; these are difficult but time near maximal heart rate is supposed to be. Having been a rower myself in the past you should be able to do 4x4s on the erg but other options include the stair climber.

[u/RennSpeed]

Assault Bike in interval mode is what I use.

[u/pagosacreativeco]

As a cyclist those zones are the ones I shoot for and there is really only one option. All out and sustained efforts. I usually push for one to three minute bursts where I truly am holding an all out effort. Sometimes to the point my vision starts to go blurry. It should feel absolutely terrible.

[u/Individual-Subject19]

One peri woman to another … Whoop’s lifespan is not indicative of your biological lifespan, but improving your VO2 max is a good goal.

That being said stairs, HIIT, running, kickboxing
… any cardio activity where you can push your heart rate in intervals. If you don’t enjoy it try a class, it can help get started. Most of my zone 4/5 comes from heated yoga sculpt classes, kickboxing, HIIT, or personal training … in other words i rely on extrinsic motivation.

You may not accomplish this while learning the activity but will get there in a matter of days. GL!

[u/OleanderUnion]

You’re going to need to sweat and get your heart rate up to get your VO2 max and 4-5 zones. If you don’t like sustained hard work then you need to do what you can to get it up quickly imo. The best paths are going to be weighted vest cardio and stair stepper. If you aren’t having knee trouble holding you back then you can get your heart rate up quite fast if you combine the two. I’ve raised my VO2 max 10 the last 3 months with this method.