VO2 Max Test

Overview: VO2 Max Test

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What is VO2 Max?

VO2 Max is a measure of cardiorespiratory fitness. It calculates oxygen intake and distribution throughout the body. It's an objective measure of fitness during an incremental exercise test typically involving running or cycling.

Why does VO2 Max matter?

Higher VO2Max is associated with significantly lower all-cause mortality. Empirical data shows a 17% lower risk of death from cancer and an 11% lower overall mortality for every 10-point increase in VO2 Max.

Enhanced VO2 Max also leads to improved cardiovascular health. This includes larger coronary arteries, better blood vessel function, and a more balanced nervous system - reducing the risk of heart attacks, arrhythmias, and other cardiovascular events.

How do you measure VO2 Max?

The most accurate way to determine your VO2 Max is through a test that directly measures your oxygen consumption. However, you can get an approximate estimate through wearables like the Apple Watch and Garmin devices. Additionally, some online calculators allow you to estimate your VO2 Max by inputting your running time over a specific distance.

A VO2 max testing is typically performed in controlled labs and usually takes around 10 – 20 mins. Typically, the treadmill or stationary bicycle can be utilised. Before the VO2 Max test, your face mask will attach to a machine. Using a computer, we can analyze your respiration rate by measuring oxygen and carbon dioxide expelled from your lungs. During this process your blood pressure can also be measured.

VO2 Max Test Requirements

Medical clearances are mandatory for VO2 max tests for males and women above 35 years of age. If a health problem has been identified you may need to undergo further tests and clearance and before you start your consultation.

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VO2 Max Test Details

What does a VO2 Max test involve?

The test is an incremental exercise test, which means you start at a low intensity and gradually increase the intensity every 1, 3, or 5 minutes until you reach exhaustion or a pre-agreed upon finishing point. We will choose the appropriate ramp protocol based on your goals (however the Bruce Protocol is the one we recommend). Your oxygen consumption, heart rate, power output, ventilation, and energy expenditure data is recorded constantly throughout the exercise test.

Should you run or cycle when measuring your VO2 Max?

The choice between running or cycling for a VO2 Max test depends on your primary sport or activity. For runners, a treadmill test is usually preferred, while for cyclists, a stationary bike test is more appropriate. The goal is to use the mode of exercise that best reflects the athlete's usual training and competition conditions, as VO2 Max values can vary slightly between different types of exercise.

Where can I get a VO2 Max test done in Australia?

Everlab memberships include a VO2 Max test conducted at one of our labs. This is one of many tests conducted during the physical assessment component of our health screening program.

Alternatively if you’re looking to only get the VO2 max test done, you can go to one of a few sports clinics in Melbourne or Sydney (South Yarra Spine and Sports Medicine, SSEP Sydney)

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Results & Follow Up

What should my VO2 Max be by age?

Below, we’ve attached a picture of the percentiles for VO2 Max by gender and age group. A good VO2 Max for your age is in the high or elite categories.

What is a VO2 Max Report?

The type of report you will receive after completing your VO2 Max will depend on the brand of the machine used. Almost always the report will include your VO2 Max measured in ML/kg/min and your heart rate levels in zones 1 to 5. Below is an example from the Cardio Coach VO2 Max machine.

Interpreting your results

Interpreting VO2 max test results involves understanding what the values represent in terms of cardiovascular fitness and comparing them to normative data for age, gender, and fitness levels. Here’s how to interpret your results:

• A higher VO2 max indicates better aerobic fitness, as your body is more efficient at using oxygen to generate energy.

Heart Rate Zones

VO2 max heart rate zones are a way of organizing your training intensity based on your VO2 max and heart rate. These zones help guide workouts to improve specific aspects of fitness, from endurance to speed, by targeting different energy systems in the body. The heart rate zones are expressed as percentages of your maximum heart rate (HRmax), and each zone has a distinct purpose in a training program.

• Zone #1: This is a low-intensity zone where your body primarily burns fat for energy. It's used for easy, low-effort activities like walking or light jogging. Used after intense workouts or on rest days to help promote circulation and recovery without taxing the cardiovascular system.
• Zone #2: This is a moderate-intensity zone where your body still uses fat as a primary fuel source but starts tapping into carbohydrates. It’s sustainable for long periods and is ideal for base endurance training. Often used in long-distance running, cycling, or swimming for endurance athletes.
• Zone #3: In this zone, intensity picks up, and your body shifts more toward carbohydrate metabolism. It’s challenging but sustainable for a shorter period compared to Zone 2. Used in tempo runs, threshold training, and efforts lasting 20-60 minutes
• Zone #4: In this high-intensity zone, you start producing lactic acid faster than your body can clear it, leading to fatigue. You can only sustain efforts in this zone for short bursts of time.
• Zone #5: This is the highest-intensity zone, where you are working at or near your maximum capacity. Your body relies almost entirely on carbohydrate stores for energy, and oxygen consumption is at its peak.Typically used in high-intensity interval training (HIIT) sessions, sprint intervals, or maximum effort workouts. Sessions in this zone are short (usually less than 4 minutes) due to the high intensity.

Typically training in zones 2 and 5 are most optimal for improving your VO2 Max.

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Risks and Considerations

What are the risks of doing a VO2 Max test?

There are mild risks when completing a VO2 Max test. These include, cardiovascular stress, respiratory issues, muscle strain/injury, dizziness or fainting and general discomfort. These risks are generally low for healthy individuals but can be higher for those with pre-existing health conditions. It’s important to have the test supervised by trained professionals who can monitor for any adverse effects.

A consent form should be filled out prior to completing the tests including the following questions:

• Do you ever experience unexplained pains or discomfort in your chest at rest or during physical activity/exercise?
• Do you ever feel faint, dizzy or lose balance during physical activity/exercise?
• Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?

If the answer is yes to any of the above, it is best to speak with your doctor before completing the test.

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Can you do a VO2 Max Test at home?

Yes, you can estimate your VO2 max at home using various methods, though they won’t be as accurate as a laboratory test with specialized equipment. Here are some ways to estimate VO2 max at home:

• Fitness trackers and smartwatches (Garmin, Apple Watch or Fitbit)
• The Cooper Running Test - This test involves running as far as possible in 12 minutes on a flat surface and then calculating an estimate of your VO2 Max with a specific formula.
• The Rockport Walk Test - This test is more suitable for beginners. It involves walking 1 km as fast as possible, recording your time and heart rate at the end. You then plug your data into an online VO2 max calculator or use the formula here