WHAT IS VO2 MAX?
If you’re interested in aerobic training or have trained intently in an aerobic nature you have almost certainly heard of the concept of VO2 Max.
What exactly is VO2 Max? Why does it matter? Can it be an indicator of health outcomes? Let’s explore!
WHAT IS VO2 MAX & WHY SHOULD YOU CARE?
VO2 max simply the maximum amount of oxygen your body can use when exercising as hard as you possibly can. As we exercise, the demand from our muscles to use oxygen goes up and thus, our heart must pump more blood to deliver more oxygen to the muscles. Training aerobically at higher intensities can help us improve our VO2 max which makes this whole process more efficient.
So, why should you care?
While it’s not something casual runners or fitness enthusiasts will measure consistently over time, it can be a useful metric to keep tabs on. Think of it as the “1 rep max” of aerobic exercise. You can test it periodically to see if your current training has helped improve your VO2 max. This is something you could test 1-3 times per year if you were so inclined.
WHAT DOES RESEARCH TELL US ABOUT VO2 MAX?
1) We need to train at higher intensity levels to improve VO2 max. A study compared moderate forms of aerobic training to high intensity interval training and found that the high intensity training group improved VO2 max while the moderate group did not.
This makes sense if we think about it. To improve our 1 rep max in strength training we need to work at submaximal near our 1 rep max. Training is specific to our goals.
2) VO2 max decreases as much as 10% with each passing decade of life. Avoiding this decline may be imperative in the fight against the effects of aging. What this means simply, is that individuals with higher VO2 maxes can live a healthier life into their later years. While it may not necessarily expand lifespan, it almost certainly improves quality of life into our later years. Benefits include decreased risk of stroke, heart disease, and cancer.
HOW CAN WE MEASURE THIS?
The most accurate way is in a lab, on a treadmill, with a breathing apparatus attached to your face while you run at an increasing pace for around 20 minutes while your heart and respiratory rates are measured. I venture to say 99.9% of people are not willing to do this nor have the ability to even do it if they want to.
You can roughly measure it at home however. One potential method of calculating your VO2 max is to follow this formula:
VO2 max = 15.3 x (MHR/RHR)
MHR = maximum heart rate (beats/minute) = number of heart beats in 20 seconds multiplied by 3.
RHR = resting heart rate (beats/minute) = number of heart beats in 20 seconds multiplied by 3.
You’ll need to work up to a max HR by running on a flat surface at an increasing pace as hard as you can for around 10 minutes. Think of starting super easy and increasing your pace every 2 minutes until you hit an all out hard run for the last 2 minutes. You’ll then need to quickly measure your max HR. Luckily we have lots of devices in today’s world that can assist with this!
The second method is similar with less room for error on your end and zero need for measuring your HR. Perform a Coopers Test (12 mins run as far as you can as hard as you can). Then plug your numbers into a Coopers Test calculator and it will give you your VO2 max based on results. This is probably not as accurate as is using HR measurements, but if you’re just looking for a raw number to compare your progress with, this will do the trick.
HOW TO IMPROVE YOUR VO2 MAX
If you aren’t a highly trained cyclist or athlete and you’re looking for ways to improve your VO2 max you have some options and the good news is you don’t need frequent or long bouts of training to do it!
1-2 sessions per week have shown to improve VO2 max in a fairly short time period. The key is to go very hard to the point where you will absolutely need the full recovery period for the intervals (HR should be at 90-95% of your max by the end of the work period).
Here are some examples of what you could do:
Air bike: 4 minute warm up at an easy pace. 1 minute of all out bike pedaling/sprint with 3 minutes of super slow pedaling, 5-6 rounds. This will total around 24 minutes of total work including warm up.
Running: 5 minute warm up jog. Then 800m (2 laps around standard track/half mile) sprints followed by 3 minutes of rest. 4-6 rounds. The 800m run is a great starting point as it sets a distance that typically allows novel runners to hit their VO2 max at near the end of the round.
As always, check with your physician before starting any new exercise regimens. Particularly ones that are as rigorous as VO2 max training.
RESOURCES
Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Helgerud et al. Medicine & Science in Sports & Exercise: April 2007 - Volume 39 - Issue 4 - p 665-671
Survival of the fittest: VO2max, a key predictor of longevity? Strasser & Burtscher. Frontiers in Bio Science: March 2018. Volume 23 Issue 8, pp.1505-1516
UNTIL NEXT TIME - COACH TOM