Vo2 Max Testing Explained: Thresholds, Accuracy & How to Use It in Your Training

Written by Dr Phoebe Henry - Sports Chiropractor - The Functional Physio - Cremorne

https://www.thefunctionalphysio.com.au/phoebehenry

When we exercise, the demand for oxygen is increased in our muscles. VO₂ max (also called maximal aerobic power or maximal oxygen uptake) is a measurement of the body's capacity to take up, use, and transport oxygen during exercise - basically, a higher VO₂ max indicates a higher level of aerobic fitness. More recently, VO₂ max has also been linked to increasing longevity and reducing cardiovascular disease risk.

Although it can be useful to know your VO₂ max, the information that is gained prior to reaching your ‘max’ can be useful for making your training more specific. Before you reach your max, you will surpass two key performance indicators:

Understanding Your Thresholds: VT1 & VT2

1.     Aerobic threshold / 1st ventilatory threshold (VT1): This is the maximal intensity you can sustain exercising before too much lactate builds up (due to lack of oxygen) and causes muscle fatigue. You should be able to sustain this intensity of exercise for approximately 2 hours (or more)

2.     Ventilatory threshold (VT2): This is the point at which lactate is accumulating faster than can be broken down and used by the body via oxygen. This leads to lactate accumulation and subsequent fatigue. This intensity of exercise can only be sustained for 20-60 mins only.

Understanding your 1^st and 2^nd ventilatory threshold can make your training more specific through understanding which training zone you should be in and when. From the VO₂ testing results, your training sessions can be manipulated to better target your aerobic and anaerobic training zones.

VO₂ Max Testing Options

Laboratory VO₂ Max Testing

A VO₂ max test conducted in a physiology lab remains the gold standard for measuring oxygen uptake as it uses specialised equipment to directly measure body oxygen consumption. However, this can be time-consuming and expensive to conduct, and requires an already appropriate level of fitness.

Field-Based VO₂ Max Tests

Field-based tests such as the 30-15 Intermittent Fitness Test, require running repeated bouts of shuttle runs to voluntary exhaustion. The results are then inputted into predictive VO₂ max equation to establish an estimated VO₂ max.

Is the VO₂ max data correct on my watch?

Currently, research suggests that due to inaccuracy of heart-rate measurements gained through wrist sensors, smartwatches (eg. Fitbit, Garmin etc) consistently overestimate VO2 max. It can be useful to track trends, but unfortunately remains an inconsistent method for measuring VO₂ max

I know my VO₂ max! Can I increase it?

VO₂ max is largely influenced by genetics, sex and age. While VO₂ max can be improved through aerobic and strength training, this can be highly dependent on your training history and genetic make-up. Endurance training (eg. easy runs, easy cycling or aerobic intervals) and higher intensity training (eg. HIIT or anaerobic intervals) can both help increase the body’s efficiency at using oxygen during exercise. Depending on training status, strength training can be another method to increase your VO₂ max.

Can you help me improve my VO2 max?

Yes! Depending on your current training status and training goals, we can assess your VO₂ max using a field based test, or refer you for further lab based physiology testing. We can also assess strength using our AxIT system and strength-endurance tests to give you a holistic insight into your physical fitness levels. We can then use this data to better individualise your training program, and help you achieve your training goals!

Want to find out more about VO2 Max:

Click the link and book a time with Phoebe to discuss how you can take your training to the next level.