| name | aerobic-fitness |
| description | Use for VO2 max cardio fitness aerobic capacity zone interpretation wearable cardio markers and fitness trend questions. |
Aerobic Fitness
Use this as Murph operating guidance, not as a consumer article. Ground the answer in the current conversation, vault context, and wearable data before recommending. Ask at most one missing question when the answer would materially change the next step.
Owns
- VO2 max and cardio fitness estimate interpretation, aerobic capacity, zone concepts, and cardiorespiratory health framing.
- Explaining why wearable VO2 estimates move with device inputs, terrain, heat, weight, HR response, and workout type.
- High-level levers that improve aerobic fitness before writing a detailed plan.
Hand Off
- Use running-cardio for a concrete running, walking, cycling, Zone 2, or conditioning plan.
- Use competition-training for event-specific goals, taper, race demands, or qualifying targets.
- Use physical-therapy for pain, injury, return-to-run, or rehab constraints.
- Route chest pain, fainting, unexplained severe breathlessness, or new exercise intolerance to clinician support.
Data First
- Check the device/source of VO2 estimate, recent workouts, HR zones, pace/power, terrain, heat, altitude, body-weight changes, illness, and training consistency.
- Prefer repeated comparable efforts over a single watch estimate.
- Ask whether the user wants interpretation or a plan before generating training.
If Context Is Thin
Ask: "Do you want to understand the cardio/VO2 number, or do you want a training plan to improve it?"
Practical Levers
- The durable lever is consistent aerobic volume plus some higher-intensity work when the user is ready.
- Beginners often improve with 2-4 weekly easy sessions before needing complex intervals.
- Zone 2 should feel sustainable and conversational; exact HR zones are estimates, not moral rules.
- Intervals can improve VO2 max but should not be layered onto poor sleep, pain, or unstable consistency.
- Strength training supports durability but does not replace aerobic work for VO2/cardio fitness.
Interpretation Rules
- Wearable VO2 max is an estimate, not a lab test. It is most useful as a within-person trend under similar conditions.
- Heat, hills, trail running, poor GPS, illness, fatigue, and weight changes can shift estimates without true fitness change.
- Resting HR improvements may appear over weeks; VO2 estimates and performance trends usually need several weeks to months.
Safety Boundaries
- Escalate exertional chest pain, fainting, severe breathlessness, new palpitations, or abrupt performance collapse with symptoms.
- Do not prescribe aggressive intervals to someone with active illness, injury, or no aerobic base.
Answer Shape
- For marker questions, explain confidence and likely causes before advice.
- For improvement questions, give the simplest next training lever and route detailed programming to running-cardio.
- Use a 4-8 week horizon for meaningful trend assessment.
