What is a VO2 Max Test?
VO2 Max = Volume Oxygen Maximum. It’s a test that measures the maximum rate of oxygen being consumed during exercise. This is also known as aerobic capacity or cardiopulmonary capacity.
In the testing session, you exercise in incremental levels of intensity. This means you might start out biking or running on the treadmill at 2 mph for two minutes, and then increase it to 4 mph for an additional two minutes. During each incremental increase, your VO2 will be monitored to see how it changes based on exertion.
The test concludes once you’ve maxed out your intensity on either the bike or the treadmill.
How is Oxygen Volume Measured?
During the testing, you wear a face mask that measures the volume of gas concentrations in each inhale and exhale. Your nose will be pinched closed so you’re only breathing through your mouth during the test. A mixing chamber will collect your exhales and analyze the volume and ratio of both oxygen and carbon dioxide.
During the VO2 Max test, you’ll also wear a heart rate monitor. Over the 10-20 minute test, intensity is increased and your data will be recorded by the metabolic cart.
What We Monitor in a VO2 Max Test:
- Aerobic VO2 and Heart Rate
- Anaerobic VO2 and Heart Rate
- Heart Rate Recovery
- Maximal Heart Rate
- VO2 Max
Why VO2 Max Testing?
VO2 Max has been identified as the best indicator of overall health and longevity.
There are many programs and applications that can give a general estimate of VO2 max but these are not reliable or accurate compared to the true VO2 Max testing. We can determine actual VO2 max with our state-of-the-art, medical grade, VO2 Max machine which measures actual levels of oxygen and CO2 while analyzing heart rate and exertional effort. With this, we are able to calculate maximum heart rate and VO2 max, as well as establish appropriate training zones based on aerobic capacity. It’s not just about working harder but working smarter. By pinpointing your exact aerobic threshold, our test provides a clear blueprint for tailoring your fitness routines, enabling you to:
- Fine-tune Your Exercise Regimen: Customize your training based on precise oxygen consumption data to improve endurance and stamina.
- Track Your Progress: Witness firsthand improvements in your fitness levels as you adapt your workout strategies.
- Boost Metabolism and Circulation: Optimize your body's ability to process oxygen, a key factor in metabolic health and circulatory efficiency.
- Achieve Your Best Performance: Armed with knowledge about your body's capabilities, target those high-intensity workouts with confidence, knowing you're training in your optimal zone.
Always disclose your current and past medical state with us so we can ensure this test is right for you.
How to Interpret VO2 Results
VO2 Max results vary depending on a variety of factors, including:
- Age
- Current Fitness Level
- Elevation
- Gender
- Nutrition
One of our WOW team members will review your results with you in detail, let you know where you fall on the spectrum, and help formulate a plan to optimize VO2 max.
How to Improve VO2 Max
Once you’ve established your baseline, how do you improve your VO2 max? The key to improving VO2 max is implementing a combination of high-intensity interval training (HIIT), and longer-duration endurance training (steady-state cardio). Determining appropriate training zones based on VO2 max results will help improve your aerobic capacity through HIIT and Endurance training.
Evidence-based strategies for enhancing your VO2 max
High-Intensity Interval Training (HIIT):
Participating in HIIT can substantially elevate your VO2 max. HIIT involves brief bursts of intense activity followed by recovery periods. This approach is time-efficient and adaptable to various exercise modalities, such as running, cycling, or rowing.
Long-Duration, Steady-State Cardio:
Traditional cardiovascular training remains pivotal for cultivating a robust aerobic foundation. Extended sessions of moderate-intensity exercises like jogging or cycling contribute to enhancing your body’s oxygen utilization efficiency.
Ready to Workout Smarter?
Don’t leave your fitness achievements to chance. This is more than just a test; it’s a leap toward realizing your best self.
