What is VO2 max?

VO2 Max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption measured during incremental exercise (exercise of increasing intensity).

The name is derived from V - volume, O2 - oxygen, max - maximum. Maximal oxygen consumption reflects the overall cardiorespiratory fitness of an individual. It is an excellent way to assess an individual’s fitness level.

While it is true that the VO2 Max test can help determine endurance capacity during prolonged exercise, there’s a common misconception that only trained runners, cyclists and endurance athletes can benefit from the test.

Is VO2 max important for athletes only?

The short answer is no. VO2 max is widely used as an indicator of health. In 2016, the American Heart Association published a scientific 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 measuring fitness for validating exercise prescription, physical activity counseling, and improving both patient management and patient health.

Conversely, good fitness level significantly reduces your likelihood of developing chronic illness. For both moderately active individuals and athletes, VO2max assessment is vital for training and performance. 

How do I prepare?

• Fill out an intake form ahead of your appointment and send it to us so that we can ensure you are able to safely complete the test.

• Do not exercise for 24 hours prior to your appointment.

• Ensure you’re properly hydrated and nourished before the evaluation.

• Do not eat a heavy meal for 2-3 hours prior to your appointment, lighter snacks are preferable.

• Wear clothing and shoes you would normally exercise in.

What should I expect?

• You will be running on a treadmill or cycling on a cycle ergometer (similar to a stationary bike), depending on the location.

• You will be asked to wear a mask that will connect to a metabolic cart to measure the volume of your inspired and expired air.

• The test starts with a short warm-up and then increases intensity until exhaustion.

• During the test, your blood pressure, heart rate and heart activity will be monitored for safety.

• The test length will vary in duration, generally between 8 and 30 minutes, depending on time to exhaustion.

• The full length of the appointment will vary in duration, however please take into account time to setup and cool down. We recommend blocking 1-1.5 hours.

   

What’s a good VO2 Max for my age and gender?