My Bio Age is built for curious athletes and health optimizers who want to understand the why behind every recommendation. Three metrics sit at the core of our methodology: VO2 max for aerobic performance, heart rate variability for nervous system readiness, and recovery scores that quantify how well you bounce back between sessions. Here is how we translate the latest research into practical guidance.

VO2 max: the ceiling of aerobic power

VO2 max reflects how efficiently your body transports and uses oxygen during intense exercise. Studies show that each single-point increase can reduce cardiovascular event risk by roughly 10 percent. We focus on consistent, sustainable improvements by highlighting weekly trends. When the curve flattens, My Bio Age suggests adding low-intensity volume or tempo intervals to push the ceiling without crushing recovery.

HRV: your nervous system dashboard

Heart rate variability captures the tug-of-war between sympathetic and parasympathetic activity. A higher, stable HRV indicates your body can toggle between stress and relaxation quickly. We reference your personal baseline, not population averages, so that travel, calorie deficits, or caffeine spikes show up immediately. When HRV drops, the app nudges you toward restorative sessions, breathwork, or earlier bedtimes.

Recovery scoring that respects context

Rather than copy-pasting generic readiness scores, we build recovery insights from the combination of VO2 max, HRV, and sleep quality. If you crush a long run but sleep great and maintain HRV, your MyBioAge Index may hold steady. If the same session pairs with short sleep and elevated resting heart rate, the Index dips and the app encourages a reset day. Context matters, and the score reflects your lived reality.

Applying the science inside the app

You do not need to memorize research papers to benefit from this framework. We translate the findings into quick takeaways, like how many minutes of zone 2 training you logged this week or whether your sleep debt is shrinking. The science stays under the hood so you can stay focused on the habits that unlock better results.

Track, learn, and improve

My Bio Age lets you monitor these metrics without drowning in dashboards. Sync Apple Health, open the insights tab, and you will see how VO2 max, HRV, and recovery scores move together. Every improvement compounds inside the MyBioAge Index, giving you confidence that your training and lifestyle choices are moving you toward long-term vitality.