VO2 Sub Max
View a SAMPLE VO2 report here!
VO2 Pretest Requirements
- Download and complete the Exercise Readiness Questionnaire and waiver before your appointment.
- Bring exercise attire and appropriate shoes.
- Bring a towel and water for post test recovery.
- Avoid exercise at least 24 hours prior to testing.
- Avoid food, tobacco, alcohol, and caffeine for 3 hours prior to testing.
VO2 Test Procedure
(minimum of 6 minutes of measuring + warm up and cool down)
- Client changes into workout attire.
- Client puts on mask and heart rate strap.
- Mask is attached to Cardio Coach for measurement.
- Client on Assault Bike begins to exert.
- Intensity is incrementally increased over time.
- Once anaerobic threshold has been determined test can be ended.
- Client report is presented.
Why VO2?
An initial test clarifies precise target heart rates that enable individuals to exercise with greater efficiency.
VO2 is the rate of oxygen uptake, or consumption, measured during exercise. The maximum rate of oxygen uptake is called the VO2max or maximum VO2. VO2max 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 VO2max, 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 VO2max.
Peak VO2 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+
|
VO2 max tables - Data from Cooper,K. The Aerobics Way. New York, Bantam Books,Inc. 1982.
Since true VO2max 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 VO2, or the maximum level of oxygen uptake achieved during a sub-maximal test can also be used to predict the VO2 max had the test been allowed to progress to the predicted maximum heart rate.
Anaerobic Threshold
A VO2 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 VO2max or PeakVO2 will provide a true assessment of fitness level. The CardioCoach test will provide all of this data that is vital to proper fitness training.
Calories Burned
In addition to identifying aerobic and anaerobic thresholds, 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.
THIS IS A MAXIMAL EFFORT TEST. YOU MUST BE PREPARED TO EXERT YOURSELF AS HARD AS POSSIBLE. IF THERE IS ANY QUESTION ABOUT AN INDIVIDUAL'S READINESS, THEY WILL NOT BE ALLOWED TO UNDERTAKE THIS TEST.