VO2 Max Testing
What is a VO2 Max Test?
VO2 Max is the maximum rate of oxygen consumption attainable during physical exertion. Higher VO2 Max levels reflect cardiorespiratory fitness and endurance capacity.
The VO2 Max test is considered the gold standard of assessing cardiovascular fitness. A standard VO2 Max test with a Fitnescity partner involves wearing a respiratory mask connected to an indirect calorimetric metabolic cart and heart rate monitor while running or cycling at a progressively increasing speed or resistance until unable to continue. Measuring your VO2 Max can not only help gauge your level of cardiac fitness but improve the efficacy of your training by more accurately determining training zones.
What is VO2 Max?
Over the last several decades, studies have shown VO2 Max to be a strong predictor of adverse health outcomes. During exercise, oxygen is used to produce energy (ATP/heat) and pumped to active muscles to remove carbon dioxide. The harder a muscle works, the more oxygen is required to fuel movement, and the harder you have to breathe. The more oxygen your body can utilize to generate energy, the easier and longer you can tolerate aerobic activity. Your VO2 Max also reflects how well your heart is able to push blood throughout the body, making it an excellent measure of fitness level.
How does VO2 Max testing work?
So, how does a VO2 Max test determine maximal oxygen consumption? Energy, in scientific terms, is called ATP. The creation of ATP involves converting macronutrients and oxygen into carbon dioxide, water, and heat.
By measuring the volume of oxygen consumed versus the volume of carbon dioxide expelled within a set time period, a metabolic cart can determine the rate of energy burn and, more specifically, oxygen uptake. This is done via indirect calorimetry.
The Technology
Indirect Calorimetry is the clinically recommended method of measuring energy expenditure via respiratory gas exchange. The Law of Conservation of Energy (energy cannot be created or destroyed, only changed) set the stage for using indirect calorimetry to estimate the amount of energy expended; by measuring relative amounts of oxygen and carbon dioxide, conclusions can be drawn not only about energy (calories) burned but the substrates used. In the case of VO2 Max testing, indirect calorimetry is used to calculate oxygen uptake to determine maximum uptake.
Your Appointment
What happens during a VO2 Max test? You will arrive to the test center 15 minutes prior to your appointment having followed the proper pre-test protocols. Upon arrival, the center will provide any necessary paperwork before bringing you back to their testing space. Depending on the location's offerings, the test will be on either a treadmill or stationary bike. After a warm-up, the test administrator will secure the VO2 mask over your nose and mouth and attach a heart rate monitor. Starting with a slow jog/low resistance, the test administrator will increase the treadmill or bike's speed/resistance until you signal you cannot continue and wish to stop. You will rest for 2-3 minutes to ensure a safe recovery. This is a maximal exertion test and is highly strenuous.**
What are the benefits of a VO2 Max?
Training for a big race? Getting in shape for the first time? Performing regular VO2 Max tests can help you measure your progress, no matter your goals.
A common misconception is that performance tests such as the VO2 Max are only for professional athletes, but this isn't true. In 2016, the American Heart Association published a statement recommending that cardiorespiratory fitness (CRF), quantifiable as VO2 Max, be regularly assessed and utilized as a clinical vital sign. This statement was based on mounting evidence that lower fitness levels are associated with high risk of cardiovascular disease, all-cause mortality, and mortality rates stemming from various types of cancers. In addition to risk assessment, the AHA recommendation cited the value in measuring fitness for validating exercise prescription, physical activity counseling, and improving both patient management and patient wellness.
A VO2 Max test with Fitnescity can help anyone optimize their daily training, regardless of fitness level. In addition to providing Maximum VO2 - a static marker of current fitness level - your results also include VO2 and heart rate measurements at the Aerobic and Anaerobic Thresholds. These numbers are, in many ways, even more important than knowing your Max because they play an important role in executing effective training plans.
How do I prepare for a VO2 Max test?
Following the proper testing protocols for a VO2 max test is important to ensure accuracy:
- Do not exercise for 24 hours prior to your appointment.
- Ensure you are properly hydrated before the test.
- Do not eat a heavy meal for two to three hours prior to the test.
- Wear clothing and shoes you would normally exercise in.
How often should I test?
How often you should test depends on the intensity of your training plan. We typically recommend every 3, 6, or 9 months. Depending on your starting fitness level and goals, consistent training can cause a moderate to significant change in your VO2 Max and aerobic fitness. Understanding how your body is changing throughout a training block is important to maximize effectiveness.
What results are included with a VO2 Max test?
A VO2 Max test with Fitnescity includes much more than a maximum VO2 measurement. Your results will include recorded VO2 and heart rate at start, Aerobic Threshold, Anaerobic Threshold, Max, and 2-minute heart rate recovery data.
Aerobic Threshold (AeT)
The Aerobic Threshold marks the point at which the body enters an aerobic training zone and is using equal amounts of fat and carbohydrates to produce energy. At this stage, lactate starts to build up in the muscles, but not so much that it can't be removed by oxygen. Although often overlooked, this training zone is the key to endurance — developing a strong aerobic base not only helps you go farther and longer at low levels of intensity, but also allows you to go faster and perform better at higher intensities.
What does the aerobic training zone feel like? At this level of intensity, you feel like you could could keep running or cycling (or do any other type of aerobic exercise) forever and breathing is relatively easy. If you think cardio has never felt easy, it probably means you were going too fast and working too hard.
Lactate is one of the byproducts of cell metabolism (energy creation from carbohydrates) and increases when the demand for energy and oxygen exceeds supply, which begins at the Aerobic Threshold.
There are 5-6 heart rate zones which are commonly discussed when talking about exercise effort level. However, these zones are estimates based on a formulaic maximum heart rate based on age. Aerobic and Anaerobic Thresholds are the only two measurable zones, and knowing these can help anyone get the most from every workout and optimize their training plan, regardless of fitness level.
Anaerobic Threshold (AT)
The AT is an indicator of the level of exercise you can maintain comfortably for long periods of time and is related to the primary fuel your body uses during exercise. When exercising below your AT, you primarily use fat as your exercise fuel, whereas above the AT your body begins to rely more heavily on carbohydrates (sugar) for fuel. The greater use of carbohydrates (caused by engaging high-intensity, so-called "fast-twitch" muscle fibers) results in the production of lactic acid, which in turn leads to an increase in respiration to buffer this acid build up. Because of this, AT can be determined by measuring levels of respired gases. The level of exercise at which the threshold is reached is affected by a number of variables, including sex, genetics, and fitness, so it is important to measure individually for maximum efficacy.
VO2 Max
VO2 max is reached when oxygen consumption remains at a steady state despite an increase in workload. This number represents the maximum amount of oxygen that your body is able to uptake to create energy for muscle activation. VO2 Max reflects how well your heart is able to push blood throughout the body, making it an excellent measure of fitness level and studies have shown it is a strong predictor of adverse health outcomes.
What is a “normal” VO2 Max?
What is considered a "normal" or "good" VO2 Max depends on both age and gender. As we age, muscular strength naturally decreases and so does the heart's ability to pump blood as fast and strong. However, maintaining or improving fitness throughout life can help slow these declines.
For a 30-year-old male, a VO2 max of 49-56 would be classified as "good," and a VO2 Max of 56 or greater as "superior."
For a 30-year-old female, a VO2 max of 45-52 would be classified as "good," and a VO2 Max of 52 or greater as "superior."
FAQs
Why should I test with Fitnescity?
By booking with Fitnescity, you receive easy-to-understand digital insights, a personalized dashboard that allows you to view your progress over time, and a physician follow-up call so you can go over your results in depth.
Can I do an RMR and VO2 test on the same day?
Yes, RMR and VO2 Max tests can be completed back to back, but the RMR must be done first.
*Individual location results may vary **Individual location process may vary
Fitnescity does not provide medical advice, diagnosis, or treatment. Always seek the advice of your doctor or a qualified medical professional if you have any questions about your results.