VO2 Based Fitness Testing

Read "VO2 Max- How Big Is Your Engine" by Coach Matt Russ

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 milliliters 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 test will provide all of this data that is vital to proper fitness training. In addition, a VO 2 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.

To Schedule your VO2 or RMR test please click below.

You will be asked as series of questions regarding your fitness and medical history. These questions must be answered in order to proceed. Once submitted a coach will contact you for scheduling.