Oura VO2 Max: How to Find and Track Your Cardio Capacity
Find your Oura VO2 max estimate, prepare for the six-minute walking test, understand missing or unchanged results, and add Cardio Capacity to your Home Screen.
Oura estimates VO2 max through a feature called Cardio Capacity. VO2 max describes how much oxygen your body can use during intense exercise. Oura's estimate is a way to follow aerobic fitness; it is not the same as measuring oxygen consumption in a laboratory. Oura's Cardio Capacity overview
For a useful first check, find the reading in Oura, understand where it came from, and decide when you want to update it. Adding a widget comes after those steps.
Where to find VO2 max in Oura
Open My Health → Heart Health → Cardio Capacity. The feature requires a Gen3 or later ring and an active Oura membership. Your first estimate uses profile details, including age, sex, height, and weight; it is based on population averages. Oura's setup and availability guide
Before interpreting that first number as a personal fitness test, check your profile and whether you have completed a walking test or entered another measurement.
How the six-minute walking test works
Oura offers a six-minute walking test to personalize the estimate using heart rate and distance. Enable location services, carry your phone with more than 20% battery, and choose a flat outdoor route with a clear GPS signal. Walk briskly without becoming breathless. A treadmill is unsuitable because the calculation needs distance traveled. Oura recommends repeating the test about monthly. Walking-test instructions
Our practical suggestion is to note which route you used and whether you had to stop. That gives you context when comparing attempts. Do not turn a routine check into an all-out effort to produce a better number.
Can I enter a VO2 max result manually?
Yes. In Cardio Capacity, choose Add your current VO2 max to enter a result from a lab or another trusted source. The walking estimate is less accurate than laboratory testing. Oura's manual-entry guidance
Keep track of which method produced each result. A difference between two devices or methods does not, by itself, show that your fitness changed.
What does a good Oura VO2 max look like?
There is no single target that applies to everyone. Oura presents Cardio Capacity in the context of your age, using levels from Low to Peak. VO2 max is influenced by factors including age, fitness, and genetics. How Oura explains Cardio Capacity
Use your own history as context rather than trying to match somebody else's screenshot. This is a fitness estimate, not a diagnosis or an instruction to change medication or begin a demanding training program.
Why has my VO2 max not changed?
First check the date and source of the latest result. An unchanged value in a widget may simply reflect the latest value available in Oura. Refreshing the Home Screen does not perform another walking test.
If no value appears, check Oura's feature availability and your account first. If Oura has a value but your widget remains blank, follow our iPhone widget troubleshooting guide.
Is Cardio Capacity the same as Cardiovascular Age?
No. Cardio Capacity concerns estimated aerobic fitness, while Cardiovascular Age compares an estimate of cardiovascular aging with your actual age. Read our Cardiovascular Age guide for that measurement's setup and interpretation.
Keep your VO2 max visible on iPhone
Ring Widget can display the VO2 max data available from your Oura account. It does not run the walking test or calculate a separate fitness estimate.
Connect Oura in Ring Widget, open the iPhone widget gallery, and choose a VO2 max layout under Ring Widget. Our Home Screen setup guide walks through the process. Apple controls refresh timing, so the widget is not a live measurement.
Download Ring Widget free to explore the layouts. Premium widgets require a purchase.