Vitality Cardio Fitness Levels
Understand this powerful predictor of fitness and health, learn how to track and improve your VO2 max to get fitter, plus earn up to 10,000 Vitality points for your Vitality Cardio Fitness Level.
Find out why your cardio fitness (and VO2 max) is a powerful predictor of your current and future health.
How do I track my VO2 max?
Using a fitness device
Watch one of the below fitness device videos to find out how to measure your VO2 max by doing a qualifying walk, run or cycle.
Apple Garmin Samsungand other devices coming soon.
To earn Vitality points, make sure your fitness device and its app are linked to Vitality. If your fitness device is already linked to Vitality your results will be automatically shared with us for your Vitality points allocation.
Book a Vitality Fitness Assessment
A biokineticist can measure your VO2 max through a submaximal effort test, where you'll walk or cycle indoors until a particular heart rate or effort level is reached.
If you're 18 or older, you can book a Vitality Fitness Assessment with a biokineticist registered on the Vitality Wellness Network.
Find a partner biokineticist Visit a Discovery StoreHow to earn Vitality points
You can earn up to 10,000 Vitality points depending on your Vitality Cardio Fitness Level, and we use your VO2 max readings to calculate your Vitality Cardio Fitness Level. Your VO2 max reading depends on many different factors, including age, sex, genetics, fitness level and health conditions. This means there is no 'one size fits all' measurement.
Look at the example table below to get an idea of how we work out your Vitality Cardio Fitness Level based on your VO2 max reading:
How many Vitality points can I earn for my Vitality Cardio Fitness Level?
Vitality members can earn up to 10,000 Vitality fitness points every year depending on their Vitality Cardio Fitness Level.
Vitality uses verified global norms that take your age and sex into account.
Whatever your Vitality Cardio Fitness Level, you can improve it to enjoy better health and get rewarded with Vitality. The higher your Vitality Cardio Fitness Level, the more Vitality points you'll earn.
What you need to know
You're working towards a fitter you, and that's terrific! Here are some tips to help you move from a less active lifestyle to building a solid foundation for good cardio fitness.
- Start with simple exercises: Begin with easy cardio exercises like walking, cycling, or swimming.
- Find your pace: If your VO2 max reading is below 35ml/kg/min, aim for an intensity that brings your heart rate to 70% of your maximum (220 - your age).
- Take it slow: Gradually increase exercise duration. This builds a strong foundation, reduces injury risk, and makes exercise a lasting habit.
- Baby steps: Stick to low to moderate intensity for the first six weeks. Add five to ten minutes to your sessions every few weeks before trying higher intensity.
- Be patient: Don't stress about slow progress. You're on the right track. As you get fitter, focus on making your workouts more challenging.
- Stay active: Fit movement into your day; take breaks, climb stairs, stretch, or dance. Get creative with adding physical activity to your routine. Aim to move at least 5,000 steps every day.
Consider your weight: If you're carrying extra weight, consistent exercise, along with a healthy balanced diet can help you lose some, and it will also make exercise easier. It may be worthwhile signing up to the Vitality Healthy Weight programme for on-demand support from a qualified dietitian, healthy eating plans and more.
Calculating your heart rate involves determining your beats per minute (bpm). Wear a heart rate monitor, which can be a chest strap or a wrist device and follow the instructions for your specific monitor to get an accurate reading.
Once you know your heart rate, you can determine your heart rate zones. These zones help tailor your exercise intensity to achieve specific fitness goals.
- Resting Heart Rate (RHR): Your heart rate when you are at rest, typically measured when you wake up in the morning. The normal RHR range for most adults is 60 to 100 bpm. A lower RHR often indicates better cardiovascular fitness, so by tracking your resting heart rate over time, you will see your RHR drop as you get fitter.
- Maximum Heart Rate (MHR): The highest number of beats per minute your heart can achieve during intense exercise. An estimate can be found by subtracting your age from 220.
- Target Heart Rate Zones: These are percentages of your maximum heart rate and are often used to guide exercise intensity.
For example: If your estimated MHR is 180 (220 - age of 40) and you want to exercise in the moderate intensity range (70 - 80% of MHR), you'd aim for a heart rate between 126 - 142 BPM (180 * 0.7 to 180 * 0.79).
Remember, individual factors such as fitness level, medications, and health conditions can affect your heart rate. If you have concerns or specific health conditions, it's best to consult with your doctor before you start a new exercise plan.
Have more questions? Check out our FAQs.
Disclaimer
Before starting any exercise, please consult a with a healthcare professional to lower the risk of injuries. The guidance on this page is not a replacement for medical advice. Any activities you undertake based on this advice are entirely your choice and come with inherent risks. Discovery Vitality is not responsible for any injuries, damages, or health issues that may occur due to the information, products, or services obtained from this page, including workouts, training plans, or information.