With watchOS 7.2 and iOS 14.3, Apple added a few new health-related features. The company’s workout service, Apple Fitness+, is now available, and Apple has also launched a new feature for the Apple Watch: Cardio Fitness Levels. So here’s how to set up and use cardio fitness on Apple Watch.

How to set up Cardio Fitness on Apple Watch

In this article, we’ll look at how to enable cardio fitness levels on your devices. We’ll also cover how to use cardio fitness on iPhone and Apple Watch, and see what you can do to improve your cardio health. You can skip to any section using the table of contents below.

Enable Cardio Fitness Levels on iPhone and Apple Watch

In order to set up cardio fitness levels on your Apple Watch and iPhone, you will need iOS 14.3 and watchOS 7.2. If you did, follow the steps below.

  • Open the Health app on your iPhone and tap “Browse” in the bottom navigation bar.
  • Press “Heart”
  • Scroll down a bit and tap on “Cardio Fitness”.
  • Again, scroll down and you’ll find a card to configure cardio fitness levels. Press “Configure”.
  • Follow the instructions on the screen. You will need to fill in your health information if you haven’t already.

After a few screens informing you of cardio fitness levels etc., the feature will be activated. Apple Watch will now track your cardio fitness levels as you exercise and save them to the health app.

How to Use Cardio Fitness to Check Your Fitness Level

The main purpose of cardio fitness levels is to assess your overall cardiorespiratory health. For this, your cardio fitness level is classified into one of four categories: high, above average, below average and low.

Here’s how to see your cardio health on your iPhone

  • In the Health app, tap “Browse”.
  • Press “Heart”
  • Tap on “Cardio Fitness”. Here you will see your VO2max measurements as well as your average standing compared to other people of your age, weight and height.

Get help improving your fitness levels

As you can see above, my mostly sedentary lifestyle has troubling effects on my cardio fitness levels. Thankfully, Apple isn’t just trying to put you in panic mode with these readings.

  • In the Cardio Fitness page, scroll down and you will see some cards about Cardio Fitness. Open one of them.
  • You will get a wealth of information about these levels, how they are measured, and more. You will also see a section that tells you how you can improve your level of cardio fitness.

So yes, you can do aerobic activities, including HIIT, or just run or walk briskly to improve your cardiorespiratory fitness.

Enable Cardio Fitness Level Notifications on Apple Watch

Another useful thing you can do with the cardio fitness feature is to receive notifications on your Apple Watch when your fitness level drops. Although you get this option during the setup itself, if you didn’t enable it then, here’s how to enable it now.

  • Open the Watch app on your iPhone. Scroll down and tap “Heart”.
  • Turn on the toggle next to “Cardiovascular Notifications.”

Don’t worry, you won’t get daily notifications from this feature. Apple Watch will track your cardio fitness levels and send you a notification once every four months if your health level is continuously low.

Use cardio levels to assess your health

Cardio Fitness Levels are a great new addition to the Apple Watch’s lineup of really useful health features. Apple Watch is a great health companion, and it can send you irregular heartbeat notifications, low heart rate notifications, and more. Plus, it can now review your overall health and tell you if you need to exercise more. These are all really good things. So, are you going to use cardio fitness levels on your Apple Watch? Let us know in the comments.