How to Set up Cardio Fitness on iPhone and Apple Watch

In this article how to Set up Cardio Fitness on iPhone and Apple Watch. Cardio fitness is measured by your VO2 max, which is the most oxygen your body can take in while working out. Your cardio fitness level is a good sign of your overall health and a good predictor of your health in the long run. During an Outdoor Walk, Outdoor Run, or Hiking workout in the Workout app, your Apple Watch can tell how fit your heart is by measuring how hard it is working.

You will get a message if your cardio fitness level is low for your age and gender. If your cardio fitness levels stay low, you get more alerts. Most people can raise their VO2 max by making their cardio workouts harder and doing them more often. Your VO2 max could be overestimated if you have a condition or take a medicine that slows down your heart rate. Check price of the Apple Watch Series 8 on Amazon if you are able to purchase one easily.

What is Cardio fitness?

Cardiovascular fitness, which is also called cardiorespiratory fitness (CRF), tells a lot about your health and the possible outcomes for your health. CRF measures, in simple terms, how well your body takes in oxygen and sends it to your muscles and organs when you exercise for a long time.

How to Set up Cardio Fitness on iPhone and Apple Watch

In general, your risk of getting a variety of conditions goes down as your CRF level goes up. For example, the AHA says that low levels of CRF are linked to a higher risk of heart disease, certain cancers, and higher death rates.

How to Set up Cardio Fitness on iPhone and Apple Watch

  1. Open the Health app on your iPhone.
  2. Tap on the “Browse” tab in the bottom right corner of the screen.
  3. Type “Cardio Fitness” in the search bar at the top of the screen.
  4. Tap the option for Cardio Fitness Levels in the search results.
  5. Tap Set Up to start the setup process.
  6. Check your age, sex, weight, and height, as well as any other health information that could affect your heart rate.
  7. Tap the screens to learn more about what Cardio Fitness is and how it works.
  8. Tap Turn on Notifications or Not Now to choose whether you want to be notified when your cardio fitness level is low.
  9. Tap “Done” to finish setting up.

Best Cardio Workout App

Nike Training Club

During the COVID-19 pandemic, when gyms were closed, Healthline editor Melissa Lee used the app to learn about different kinds of exercises. She says that this is a good app for people who are just starting out or who want to try something new but don’t want to pay for a personal trainer.

Taylor Morelli, who works for Healthline SEO and has a Master of Science in exercise physiology and is an ACSM Certified Exercise Physiologist, also recommends this app because it has well-balanced exercise programs. She also loves that it syncs with her Apple Watch so she can check off the rep-based exercises on her watch and see her heart rate quickly.


Peloton is best known for its cycling classes, but you can also do other kinds of workouts with the Peloton digital app. There’s everything from outdoor running and yoga to strength training and HIIT. You can work out in real time with experts and other members from all over the world, or you can take a class that has already been recorded.

How to Set up Cardio Fitness on iPhone and Apple Watch

Peloton classes have music playlists that have been chosen by experts, and each instructor has their own style. Just keep in mind that even though the instructors offer modifications, most of these workouts may be too hard for people who are just starting out.

Apple Fitness Plus

Apple Fitness Plus is a great app for Apple users who want to work out. There are a lot of different classes to choose from, like HIIT, strength, core, yoga, Pilates, and meditation. These classes are taught by a variety of trainers. During testing, we also liked that there were two instructors in the background of classes, showing modifications for beginners or those who wanted to push themselves harder. This was especially helpful since there is no way to sort classes by difficulty.

Analyzing and Monitoring Cardio Fitness Progress

  • Heart rate: A good way to measure cardio fitness is to look at your heart rate. As you get healthier, your heart will be able to pump more blood with each beat, which will lower your resting heart rate. You can use a heart rate monitor or take your pulse to keep track of your heart rate.
  • VO2 max: Your VO2 max is the most oxygen your body can use when you work out. It is a good way to measure cardio fitness in general. You can take a VO2 max test to find out what your VO2 max is.
  • Running speed: is another good way to tell if your heart and lungs are in good shape. As you get in better shape, you’ll be able to run faster for longer. You can keep track of how fast you run with a GPS watch or by timing yourself over a certain distance.
  • RPE (rate of perceived exertion): Rate of perceived exertion, is a subjective way to measure how hard you’re working when you’re working out. It’s a good way to keep track of your progress and make sure you’re giving yourself enough challenges. On a scale from 1 to 10, where 1 is very easy and 10 is very hard, you can rate your RPE.

Integrating Cardio Fitness with Other Health Features

Health FeatureHow Cardio Fitness Can Be Integrated
Blood pressureCardio fitness can help to lower blood pressure. This is because regular exercise helps to strengthen the heart and improve circulation.
Body weightCardio fitness can help to maintain a healthy body weight. This is because regular exercise helps to burn calories and build muscle.
Blood sugar levelsCardio fitness can help to improve blood sugar control. This is because regular exercise helps to increase insulin sensitivity.
Sleep qualityCardio fitness can help to improve sleep quality. This is because regular exercise helps to reduce stress and improve relaxation.


Why is my VO2 max not recording on my Apple Watch?

On your phone go to Settings > Privacy >Motion & Fitness, make sure Fitness Tracking and Health is turned on. On your phone, in the Watch App, to to My Watch > Privacy and make sure Fitness Tracking and Heart Rate is turned on.

What Fitness app comes with iPhone?

The Health app collects information about your health from your iPhone, Apple Watch, and other apps you already use. This way, you can see all of your progress in one place. Health keeps track of how far you walk, run, and how many steps you take. And if you have an Apple Watch, it keeps track of your Activity data automatically.

Editorial Staff
Editorial Staff
The Bollyinside editorial staff is made up of tech experts with more than 10 years of experience Led by Sumit Chauhan. We started in 2014 and now Bollyinside is a leading tech resource, offering everything from product reviews and tech guides to marketing tips. Think of us as your go-to tech encyclopedia!


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