VO2 Based Fitness Testing
VO 2 is the rate of oxygen uptake, or consumption, measured during exercise. The maximum rate of oxygen uptake is called the VO 2max or maximum VO 2. VO 2max is the ultimate measure of fitness and is reported in millilitres of oxygen per kilogram of body weight per minute or ml/Kg/min. To achieve a high VO 2max, a person must have a fit heart and lungs and significant lean muscle mass that is well conditioned. The table below shows how fitness is assessed based on VO 2max.
Peak VO 2 Scores (Values in mlO2/kg/min)
Male
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | 0-34.9 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | 56.0+ |
| 20-29 | 0-32.9 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | 52.5+ |
| 30-39 | 0-31.4 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | 49.5+ |
| 40-49 | 0-30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | 48.1+ |
| 50-59 | 0-26.0 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | 45.4+ |
| 60+ | 0-20.4 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | 44.3+ |
Female
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | 0-24.9 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | 42.0+ |
| 20-29 | 0-23.5 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | 41.1+ |
| 30-39 | 0-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | 40.1+ |
| 40-49 | 0-20.9 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | 37.0+ |
| 50-59 | 0-20.1 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | 35.8+ |
| 60+ | 0-17.4 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | 31.5+ |
VO 2 max tables - Data from Cooper,K. The Aerobics Way. New York, Bantam Books,Inc. 1982 .
Since true VO 2max measurements require exercising to the maximum level of exertion, they should only be done under medical supervision, or by persons who have been cleared to exercise extreme exertion by their physician. Peak VO 2, or the maximum level of oxygen uptake achieved during a sub-maximal test can also be used to predict the VO 2 max had the test been allowed to progress to the predicted maximum heart rate.
A VO 2 test will also show the anaerobic threshold. The anaerobic threshold is the level of exercise intensity beyond which the body can no longer provide adequate oxygen to the muscles. Exercise below the anaerobic threshold should be comfortable even though the exercise extends for long periods. Exercise above the anaerobic threshold will improve cardiovascular fitness, but will also cause discomfort, fatigue, and muscle soreness.
Knowing the unique anaerobic threshold can be used to design a workout plan that will improve fitness and maximize calories burned. Measurement of VO 2max or PeakVO 2 will provide a true assessment of fitness level. The CardioCoach test will provide all of this data that is vital to proper fitness training. In addition, a CardioCoach test will also measure how many calories are burned during a workout at every exercise heart rate level. This information, along with a heart rate monitor, or a heart rate equipped bike or treadmill, can be used to calculate the precise amount of calories burned during a workout.
Preparing For Your Test
We will conduct your test(s) using our new and state of the art metabolic testing equipment. It is a graded test that usually takes about 15 minutes. We will gradually increase your exercise intensity as the test proceeds until the equipment registers the necessary data. After the test is complete we will discuss the results with you. Total time is approximately one hour for Vo2 testing.
VO2 / AT testing
You will wear a heart rate monitor (supplied) and a respirator mask that covers the nose and mouth. This is connected via hose to our testing equipment. The mask fits tightly to the face and must form a seal. Your run test will be performed on a treadmill and the bike test will be performed on your bicycle mounted on a stationary trainer, or a spin cycle.
To prepare for your test follow these protocols
• Get plenty of rest the night before and NO workout the day of the test
• No high volume anaerobic work the day before the test (based on what you believe your LT to be). It is best to do a low volume work out or day off.
• No caffeine within 4 hours of the test
• No OTC medications test day, specifically decongestants or anti-histamines
• Eat normally, with your last meal no sooner than 3 hours prior and come well hydratedWhat to bring:
• Comfortable cycling or running apparel (depending on your test platform)
• If you are cycling, bring shoes
• Water bottle(s)
• Change of clothes if you wish to shower and dress afterward
• The test will last approximately 12 minutes, then your fitness coach will discuss the results with you.
• During the test you will placed in a comfortable position and a mouthpiece will be inserted into your mouth.
• A nose clip will be placed over the nose to block airflow through the nose.
• The patient may remove the nose clip or mouthpiece for 1-2 breaths during the test without affecting accuracy.
• Patient must relax and breathe normally
You must sign your waiver and medical history on your test day. You may pay by cash or check on the day of the test (no credit cards).
• VO2 / AT test single €65
• VO2 / AT test double €110
Our testing is performed at Triathlonjournal in Dublin. Our equipment is portable and we are able to conduct tests are various locations. If you have a group you would like tested, please let us know.