Oura rings now score how hard each workout works the heart, and a separate Oura Labs feature estimates VO2 max from ordinary GPS walks, runs and hikes instead of a six-minute walk test.
- Oura announced Cardio Effort and automatic VO2 max on 20 October 2026 in its Pulse blog post.
- Cardio Effort is based on Training Impulse (TRIMP), which combines workout intensity and duration, and it compares heart rate against each member’s own resting heart rate and baseline.
- Each week’s total falls into one of five personal ranges, Light, Fair, Maintaining, Building, or Reaching, based on a rolling six-week window that appears after two weeks of wear.
- Cardio Effort covers live-tracked workouts, confirmed auto-detected sessions and manual entries, and Oura says it does not directly set the next day’s Readiness Score.
- Automatic VO2 max replaces Cardio Capacity, runs in the experimental Oura Labs programme on Oura Ring Gen3 and later, and gives a first estimate after five qualifying GPS walks, runs or hikes.
- The VO2 max estimate appears in ml/kg/min in the My Health Heart Hub, with a Low, Fair, High or Peak category and alerts when it changes meaningfully.
What it means for athletes
Oura wearers can now see whether a week of training maintains fitness or builds it, using a weekly load band similar to Garmin Training Load. Strength sessions, cycling and yoga count towards the total alongside runs.
VO2 max now updates from normal outdoor sessions, so runners can track aerobic fitness without stopping to do a walk test. Only GPS-enabled workouts count, and the feature is still an Oura Labs experiment. Oura reports only meaningful changes, as with Garmin VO2 max, rather than daily swings.
Quick answers
Which Oura rings get automatic VO2 max?
Automatic VO2 max is available in Oura Labs for Oura Ring Gen3 and later. The first estimate appears after five qualifying GPS-enabled walks, runs or hikes.
Does Oura Cardio Effort change the Readiness Score?
No. Oura says Cardio Effort does not directly determine the next day’s Readiness Score. It shows workout and weekly cardiovascular load against personal ranges.
More smart ring news: Oura patent estimates blood pressure from pulse shape, the recovery tracker hub, the best recovery tracker guide and the best fitness tracker guide.
Last Updated on 20 October 2026 by tfk the5krunner
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. See the gear tfk uses. ID
