Skip to content
OxyBoost
Measure your progress

What you can measure, and how to track it

Whoever works on longevity wants to know where they stand. A handful of measurements, taken consistently, give a clear picture of your fitness, recovery and sleep, and of how they develop over time.

Try it yourself

How to read your data

Choose a measurement and a period, and switch the weekly average on and off. You will see why single days say little and the trend says more.

BaselineBusy week374758Day 1Day 45Day 90

Sample data, for illustration only

HRV

53 ms · Ø 7

Measured overnight. Day-to-day swings are normal; a busy week often shows as a dip.

VO2max

42 ml/kg/min

Last exercise test

Muscle mass

34.1 kg

Last body composition analysis

How to read this

  1. 1The shaded period is your baseline: the first two weeks before you start a new routine.
  2. 2The thin line shows single days; the thick line shows the 7-day average. Follow the thick line.
  3. 3A dip during a busy week is normal. What matters is how your values develop over months.
The measurements

Six measurements that give a picture

These are the measurements that most people working on longevity follow. Most of them can be taken with a wearable; some call for a test.

Heart rate variability (HRV)

The variation in time between heartbeats, a widely used indicator of recovery and how your body handles stress.

Wearable, ideally measured overnight or every morning at the same time.

Resting heart rate

Your heart rate at complete rest. Over weeks and months it shows how your fitness develops.

Wearable or a morning measurement before getting up.

VO2max

The maximum amount of oxygen your body can take up and use during exertion, a recognised measure of endurance capacity.

Estimated by sports watches; measured precisely with a breath gas analysis during an exercise test.

Sleep

Duration, regularity and the share of deep and REM sleep. Sleep is where much of recovery takes place.

Ring, band or watch that tracks sleep stages and nightly heart rate.

Oxygen saturation (SpO2)

The percentage of haemoglobin in your blood that carries oxygen.

Finger clip or wearable; during IHHT it is measured throughout the session.

Body composition

The ratio of muscle mass, fat mass and water, more informative than weight alone.

Professional body composition analysis (bioimpedance) or a DXA scan.

Wearables

Which wearable fits

Most wearables measure heart rate, HRV and sleep. Choose the form you will actually wear every day and night; consistency matters more than the brand.

Smart ring

such as Oura or Ultrahuman

Comfortable at night, strong on sleep, HRV and resting heart rate.

Fitness band

such as Whoop

Worn continuously, focuses on recovery, strain and sleep.

Sports watch

such as Garmin, Polar or Apple Watch

Training data, GPS and a VO2max estimate, plus heart rate and sleep.

Method

How to measure in a way that means something

  1. Measure a baseline first

    Measure for one to two weeks before you start with a new routine, so that you know your starting point.

  2. Same moment, same conditions

    Measure at a fixed time, for example on waking, so that measurements can be compared.

  3. Look at trends, not single days

    Individual values vary from day to day. Weekly averages and the trend over months tell you more.

  4. Keep a log

    Note your sessions, training, sleep and how you feel, so that you can relate your measurements to your routine.

Measured during the session

Our IHHT systems measure oxygen saturation and heart rate throughout the session and show the curves on screen. That way each session is recorded.

IHHT

Blood values through your physician

Blood values give an additional picture, for example of blood sugar, cholesterol or iron. Have these measured and interpreted by your GP or a physician.

FAQ

Questions about measuring

Do I need a wearable?

It is not required, but it makes it easy to follow heart rate, HRV and sleep every day. Choose one you are happy to wear day and night.

How accurate are wearables?

For trends over time they are useful; individual values can deviate. For a precise VO2max or body composition, a test with professional equipment is more accurate.

How quickly will I see a difference?

That differs per person. That is why we advise measuring a baseline first and then looking at the trend over weeks and months.

Can OxyBoost help with this?

In our showroom we gladly discuss how you can track your routine, and which systems record data during the session.

Discuss your routine with us

In the showroom in Goes we show you the technologies and how you can follow your progress.

Plan a showroom visit
Next step

Where would you like to go next?

Find what suits youSix short questions, then a recommendation and a tailored proposal.Continue Experience it in the showroomTake a session in Goes and feel the difference between the technologies.Continue The five technologiesHow HBOT, IHHT, altitude training and hydrogen differ.Continue