{"id":27823,"date":"2022-02-17T07:00:16","date_gmt":"2022-02-17T05:00:16","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=27823"},"modified":"2023-03-10T11:31:55","modified_gmt":"2023-03-10T09:31:55","slug":"how-to-test-your-vo2-max-read-this-article-to-find-out-more","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/how-to-test-your-vo2-max-read-this-article-to-find-out-more\/","title":{"rendered":"How To Test Your VO2 Max? Read this article to find out more."},"content":{"rendered":"

In a traditional VO2-max test, which is usually done on a treadmill, the intensity is increased through upping the speed or gradient in set increments. The aim is to build up to a maximum effort over 10 to 20 minutes.<\/p>\n

In a self-administered VO2 max test, unlike the traditional protocol the runner<\/a> does not have to increase their intensity by a particular amount. In addition, the runner can choose to raise it by more or less so that one can yield the appropriate rate of perceived exertion [RPE].<\/p>\n

The test is 10 minutes long and comprises five sections of two minutes. While it is totally self-paced it does get progressively harder because each stage is linked to a higher RPE. As the test uses speed, not incline, this test also gives a measure of maximum heart rate and vVO2 \u2013velocity, or speed, at VO2 max \u2013 both of which can be utilised to determine training paces.<\/p>\n

What Is VO2 Max?<\/strong><\/h2>\n

VO2 max is the number of millilitres of oxygen which you use per kilogram of body weight in one minute (ml\/kg\/min). Although you often see it stated just as a single number.<\/p>\n

World-class athletes have been performing VO2 max testing in laboratories for years. That\u2019s still an option \u2014 it\u2019s also the gold standard in terms of accuracy. You are able to get a VO2 max test done at sports medicine facilities, or medical labs which also do stress tests to evaluate heart health. If you\u2019re not seeing a cardiologist regularly or training at an Olympic-calibre training facility (yet), you have a number of different options.<\/p>\n

With Your Fitness Tracker<\/em><\/strong><\/h3>\n

Some fitness<\/a> devices provide VO2 max readings. Many of these trackers also offer other sophisticated physiological measurements. Remember that a few different brands have their own terms for VO2 max and it takes careful reading of their product info in order to suss that out.<\/p>\n

With An Online Calculator <\/em><\/h3>\n

As VO2 max has been studied for years, all sorts of algorithms have arisen which allow you to roughly calculate VO2 max based on fundamental personal data. A cursory search on the Internet will expose many of VO2 max calculators.<\/p>\n

One straightforward online VO2 max calculator was designed by the Norwegian Institute of Science and Technology (NTNU), which based its results on data that was provided by a large population of individuals. This gives you both a fitness score for your age as well as an equivalent VO2 max number.<\/p>\n

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How To Improve VO2 Max<\/strong><\/h2>\n

Training at about 85% of your VO2 max pace enhances your muscles\u2019 ability to process oxygenated blood. Just by multiplying your VO2 max pace by 85% (.85), then utilise that pace for a 20-minute run.<\/p>\n

These are just two examples of kinds of training in order to improve your VO2 max. As improving your VO2 max also enhances your ability to lower your race times, think about including these two workouts into your race training schedule. If you\u2019re not training for an ultra-marathon, then just add these sessions to your general workout routine.<\/p>\n

Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\n

Do you want to learn more about training? If you do then you need to do our Personal Training Diploma. Follow this link<\/a> to find out more.<\/p>\n

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