VO2 max stands for maximal oxygen consumption. This score is the maximum amount of oxygen a person can utilize during maximal effort exercise. This is the best test to determine cardiovascular fitness and endurance. The higher the score, or more oxygen a person can use during intense exercise, the more energy that can be produced. This test is the gold standard in finding the cardiovascular fitness level of an individual. The muscles need oxygen during exercise and the heart is responsible for pumping oxygenated blood to the muscles to meet the demands of exercise. As an individual becomes more efficient at this process through intense exercise, VO2 max improves.
What is the purpose of a VO2 max test?
The VO2 max test is typically administered in a performance lab, like here at APEX. People will test their VO2 max in order to find their heart rate training zones and max heart rate at VO2 max. This score and the heart rate training zones help individuals train more efficiently to boost their performance and overall health. Protocol The test is conducted on a treadmill or stationary bike. You will be fitted with a face mask that is connected to a tube that will measure respiratory rate and volume along with concentration of oxygen and carbon dioxide that is consumed and released. You will also wear a heart rate strap during your test to determine your starting heart rate and heart rate zones as exertion increases. The test is between 10 and 20 minutes and increases in intensity throughout the test. You begin at a walking pace and increase the intensity by changing the speed and incline or grade intervals every minute to increase the exertion at a gradual rate.
To prepare for the test you should:
- Wear running clothes and shoes
- Avoid caffeine and stimulants before
- Do not exercise on the day of your test
- Avoid food and alcohol 4 hours before your test
Your VO2 max is reached when your muscles are no longer able to utilize more oxygen, despite an increase in exertion. It is not long before muscle fatigue and the athlete stops exercising. During the process, the aerobic threshold and anaerobic threshold is found and heart rate training zones are identified. Results:
VO2 max scores can be used to determine baseline fitness levels before a training program is put into place and used as a way to track progress. There are other methods to measure VO2 max, like the FirstBeat method, Cooper test, and the Uth-Sørensen-Overgaard-Pedersen estimation. At APEX, we use the KORR medical CardioCoach to measure direct oxygen consumption and CO2 output. There are a wide range of scores for VO2 max. Men and women are broken into age groups and given scores based on age related criteria.
