I will be 47 next month. Here is a snapshot of my vitals.

I use Apple Watch and the below measurements are from that.

My Cardiovascular fitness is very poor. Below Average in fact.

1. VO2 Max : 29.7.

This is Low. Rock bottom – as per Health app.

2. Cardio Recovery : 24BPM

Couldn’t find enough material on how apple has computed this and how I can interpret.

3. Resting heart rate : 70 BPM

I have High Blood Pressure ( 130/90 ) – haven’t measured in a while.

MENS RESTING HEART RATE CHART
AGE	18 -25	26 -35	36 -45	46 – 55	56 -65	65+
ATHLETE	49-55	49-54	50-56	50-57	51-56	50-55
EXCEL’T	56-61	55-61	57-62	58-63	57-61	56-61
GOOD	62-65	62-65	63-66	64-67	62-67	62-65
ABOVE AV	66-69	66-70	67-70	68-71	68-71	66-69
AVERAGE	70-73	71-74	71-75	72-76	72-75	70-73
BELOW AV	74-81	75-81	76-82	77-83	76-81	74-79
POOR	82+	82+	83+	84+	82+	80+

Resting Heart Rate for WOMEN
Age	18-25	26-35	36-45	46-55	56-65	65+
Athlete	54-60	54-59	54-59	54-60	54-59	54-59
Excellent	61-65	60-64	60-64	61-65	60-64	60-64
Good	66-69	65-68	65-69	66-69	65-68	65-68
Above Average	70-73	69-72	70-73	70-73	69-73	69-72
Average	74-78	73-76	74-78	74-77	74-77	73-76
Below Average	79-84	77-82	79-84	78-83	78-83	77-84
Poor	85+	83+	85+	84+	84+	84+

4. Hang test : 30 seconds. Way lower.

“…males to the standard of two minutes, and females to a minute and half…at the age of forty!”

5. Heart Rate Variability : 30ms. Ideal should be 35ish.

So what next for me?

1. Increase my Vo2 Max. I have started doing HIIT – High Intensity Interval Training – once a week for 30 minutes. Apple Watch has this option.
2. Have to take lot of stairs. Back in Bangalore – our office is in 5th floor ( vehicle parking is -2 : 7 floors if I take stairs), Home is in 4th floor ( 3rd floor, vehicle parking is -1 ). Currently in Dallas since we work out of home and hardly there are any stairs to take. I think my Vo2 Max will not improve.
3. Have to carry weight. There is something called Farmer’s carry – fill 2 bags with heavy weights and walk around the home.
4. Continue Hanging. Will try to add 1-2 seconds more hang time every week. Have to take it up to a minute somehow.
5. More runs. Will target daily 10k.
6. Will start Pushups and planks.
7. Will start skipping after I get back to India.
8. I have weights back home – will add to my routine.

Let me post my numbers after 6 months. Apr 2024. Let’s see if I have improved on the above numbers.