Posted: November 25, 2004

Multisport: VO2 Max Explained

By Matt Russ, The Sports Factory

VO2 Max

Introduction

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are more fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85 per cent of its maximum for at least 20 minutes three to five times a week.

Factors affecting VO2 max

The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

• the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
• the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system

Improving your VO2 max

The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake :

• (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900m) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10K pace.
• (2) - Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case we will assume the you run a distance of 1500m. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5K and 10K time
• (3) - Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000m. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5K time.
• (4) - Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900m. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds/1900m
• (5) - Run at maximum effort for three minutes. The distance covered is 1100m. When recovered, he runs the same distance 5 per cent slower, i.e., three minutes nine seconds/1100m, with one minute rest, repeated several times. This is at 3K pace.

When and how often

It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800m to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this doesn't take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the reps should be strictly adhered to. These workouts make a refreshing change from repetition running. When all four sessions are completed within a month, experience shows substantial improvements in performance.

VO2 max Tests

An estimate of your VO2 max can be determined using the following tests:

• Cooper Test
• Balke Test
• Multistage Fitness Test (also known as the Beep Test).
• Rockport Fitness walking test
• Result of a race

Analyses of VO2 max scores

Female (values in ml/kg/min)

Male (values in ml/kg/min)

Vo2 max scores for sports

%VO2max and %MHR

For many athletes it is not possible for them to determine their VO2max. This can be due to limited access to appropriate testing facilities and/or the associated costs of testing. For those athletes who cannot determine their VO2max and prefer to set their training based on a percentage of their VO2max then there is a way, provided you know your Maximum Heart Rate (MHR). The relationship has been shown to hold true across sex, age and activity.

David Swain (1994) and his US based research team using statistical procedures examined the relationship between %MHR and %VO2 Max. Their results led to the following regression equation :

• %MHR = (0.64 * %VO2 Max) + 37

Example: 70% VO2max is equivalent to 81.8% MHR.

See the Maximum Heart Rate page for %VO2max to %MHR and %MHR to %VO2max conversion tables.

Free Calculator

• %VO2max to %MHR Calculator - a free Microsoft Excel 97 spreadsheet which you can download and use on your computer.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Balke VO2max test for endurance sports
• Bruce Incremental treadmill protocol - VO2max test running on a treadmill
• Cooper VO2max test for endurance sports
• Conconi test
• Evaluation
• Harvard step test - measure of cardiovascular fitness
• Multistage Fitness Test or Beep test - VO2 max test for endurance sports
• Queens College Step Test - measure of cardiovascular fitness
• Rockport Fitness walking test - Vo2 max test
• Tecumseh Step Test - measure of cardiovascular fitness
• Treadmill VO2max test
• VO2max from non-exercise data
• vVO2 max

Associated Web Sites

The following web sites contain more information on this topic:

• None at present

Associated Journals and Books

The following journals and books contain more information on this topic:

• Peak Performance - Issue 47, 50, 51, 61, 76
• Peak Performance - January 1995
• Peak Performance - Issue 104, page 5
• Peak Performance - Issue 118, page 1
• Peak Performance - Issue 141, page 1 - sprint training benefits
• Peak Performance - Issue 151, page 1
• Peak Performance - Issue 159, page 1
• Peak Performance - Issue 160, page 1
• Peak Performance - Issue 166, page 1
• Peak Performance - Issue 168, page 6 (Cycling & VO2max)
• VO2max tables - Data from Cooper,K, The Aerobics Way, New York, Bantam Books,Inc 1982
• Essentials of Exercise Physiology - 2nd Edition - W.D. McArdle, F.I. Katch, V.L. Katch - page 362
• The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48
• Swain et al (1994) 'Target HR for the development of CV fitness' - Medicine & Science in Sports & Exercise, 26(1), 112-116

Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt coaches athletes for CTS, is an Ultrafit Associate, and owner of www.thesportfactory.com.