What Is A VO2 Max Test? | Why & How To Work Out Your VO2 Max

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What is and how do you improve your VO2 max? There are lots of different metrics within sport; heart rate, cadence, calories, pace, and so on but one that always turns heads is Vo2 Max! With the help of channel partner Polar, we are going find what is VO2 Max & do a VO2 Max test!
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We talk about a lot of different metrics within sport; such as heart rate, cadence, calories, pace, and so on but one that always turns heads is ‘Vo2 Max’!
You’ve likely all heard of the term Vo2 Max, and with advances in technology, being able to measure your Vo2 Max has become all that more easily accessible. In fact, even a watch can apparently tell us our Vo2 Max!
But actually what is Vo2 Max, and why is it thought to be so important? Well with the help of the sports science lab at Bath Uni and our channel partner Polar, we are going to be answering just that - including one of us actually doing a Vo2 Max Test!
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Пікірлер: 150

@Eric-lx8hp 4 жыл бұрын

Before I was running garmin gave me a score of 37 which is poor. 2 years later with consistent Running now at 53 which us excellent

@mikkihintikka7273 3 жыл бұрын

good job!

@zippydoo9533 3 жыл бұрын

Well that is encouraging because I read that the research says VO2MAX is genetic and can only be changed slightly. Glad I read your post. Maybe there is hope for me yet.

@AlbertWeijers 3 жыл бұрын

My Garmin says 48, my labtest says 43. So I have a feelgood watch.

@freewheels7544 4 жыл бұрын

Finnaly sommeone does a lab test vs heart rate test , namaste very much !

@gemmapritchard1872 3 жыл бұрын

At last a good video showing the full test. We normally use Jonathan at the lab so this video is brilliant to show A level PE students

@joyridaz 4 жыл бұрын

Per my Garmin, I increase my vo2max by taking a couple days off, and doing a tempo run in the cold.... then if I want it to go down... I just run slowly in the heat :o)

@stijndesmet4811 4 жыл бұрын

got exactly the same. got y first garmin at the start of the winter, started with 56 and it just plumetted due to all the slow runs i have been doing. sitting at 45 now...

@Eric-lx8hp 4 жыл бұрын

Hill runs bring it down

@stijndesmet4811 4 жыл бұрын

@@aaronjohnson508 I'm reading phill maffetone's book right now and he states that VO2max is a seriously overrated metric. You can only test it properly with an anaerobic effort, but the endurance effort is 99% aerobic...

@mossab8209 2 жыл бұрын

@@stijndesmet4811 what's the name of the book?

@genesequence 4 жыл бұрын

i'm not sure what i loved more - Fraser's look during the coin toss, or the super synth soundtrack during the ramp test! also, ***67.3!!*** well done, Fraser!

@coachjohn 3 жыл бұрын

Great info. I was surprised to see how accurate the watch was.

@RussiasSufferingInUkraine 4 жыл бұрын

My VO2Max is 64 from a Polar Vantage V. Chuffed with that. Three years of ultra marathons.

@key0s872 4 жыл бұрын

Liked it. maybe an example for the table at the end would be nice.

@kevinlacy6532 3 жыл бұрын

Awesome video! Thank you

@Duck72432 3 жыл бұрын

Love how sport scientists always look like they’ve never ran

@mastertrey4683 3 жыл бұрын

lol

@limwowo5902 2 жыл бұрын

Lol coaches look plump too

@alistairhiggins9972 2 жыл бұрын

the coach in this vid is actually a great guy, he did my test today when I was on a school trip lol, scored 58.9, which i thought was decent considering I've been off peak recently lol

@MrTrackman100 Жыл бұрын

They look pretty fit to me. And nice running on that treadmill.

@ZeldaFitz Жыл бұрын

Love how 98% of people that work in health look like they’ve never walked further than front door to car door.

@MrSteooo 4 жыл бұрын

Top quality content 💪

@markowens4475 4 жыл бұрын

Mine is 61 from 49 I cycle 20 miles to work and back 4 times a week

@supercurioTube 4 жыл бұрын

In this example, the estimated VO2 Max is not too far off the measured one. However, wouldn't the accuracy of the estimate, based on resting heart rate and HRV be compromised by completing a max effort just earlier? Or maybe the ramp test was short enough to not increase the subject's fatigue/stress too much.

@wrxzboost 4 жыл бұрын

curious how much max heart rates differ on a bike vs. running. i don't recall doing a "ramp" test for a run or a Vo2 max, but have done many on the bike and my bike zones are pretty accurate, but i assume my running zones would be different?

@sportexerciseandhealthscie5931 4 жыл бұрын

Hi Guys, amazing video. This had the perfect information for my IB sport science students. Thanks you.

@thomasangermeier8822 4 жыл бұрын

Would be nice if you take more time in how to use VO2max at the end...this Table was confusing and I dont get your Message here...%VO2max equals %HR-zones??? My garmin shows 51 btw

@garvinralph3163 4 жыл бұрын

Thanks for making VO2 Max interesting lol

@zyghom 4 жыл бұрын

69? That is impressive. Garmin watches (same) are also capable to provide VO2 but not in static environment but you need to run of course Seeing VO2 max is not to compare with others but to see your progress - but of course you/we all know it ;-)

@ricf9592 Жыл бұрын

I'm 62 years old. VO2 max currently 78.0. It's been as high as 84.0. I ride 4 Watts/kg in HR Zone 2. Just did 3 Watts/kg for twenty minutes, Av HR 101 bpm.

@Leo1stPlay 4 жыл бұрын

Crazy that the test on the treadmill didn't reach kipchoge marathon pace. 20.5kmh failure point

@Yamaha_Bolt 4 жыл бұрын

Excellent video, wondering why you didn’t whip off that mask as soon as your test was over. Did your HR need to return to baseline? Can you do more videos like this, some that are HR based, like time to drop by x BPM as an indicator of fitness. I ditching my Garmin for a Polar Vantage V

@asnark7115 2 жыл бұрын

Maybe because cardiac response to stress is more of an indication of activity specific efficiency/adaptation? The same athlete might get wildly different gaps between resting-exertion across different activities?

@10789macca 4 жыл бұрын

VO2 Max depends greatly on genetics and represents your innate ability to do constant exercise; some people really do just have good genes! But you can improve VO2max by simply losing weight.

@hectorboone4662 2 жыл бұрын

Instablaster.

@stephenmaxted6886 4 жыл бұрын

The factor you have not mentioned in regard to VO2 max is age! I am 66 years old and when tested 18 months ago in a lab on a bike, I had a VO2 max of 50mL/kg/min. The average value mentioned in your video was for a much younger person. The average for my age would be somewhere around 27mL/kg/min. It also seems that VO2 max varies with sport. My cycling VO2 max is higher than my VO2 max when running!

@jasperdaschot458 4 жыл бұрын

how can my new polar decide what my vo2 max is. It said it was 61 wich is very good. Is it so high and maybe inaccurate because it's new and not used to me or because of my young age (16). I don't understand how they can calculate it by just you HR

@scorpiontail2561 3 жыл бұрын

Well explained video.. I recently did the chester step test and failed at a vo2max of 29 I am 55 years old and was told to stop at level 3..I felt fine and was not even starting to feel it in any way difficult. Some people have told me to get a proper test as in this video.i know a diver who failed the step test..went and paid for a lab treadmill test and passed. Can anyone explain in lay terms the comparison and accuracy of the 2 tests

@rogerdodger8813 2 жыл бұрын

I thought I was bad, 60 years old and VO2 of 39. All I do is walk the dog regularly.

@cherylbroadway9674 3 жыл бұрын

My v02 max was 38 on mylast smartwatch but my new smartwatch when i did a 5k said 25 minutes what does this mean?i normally run a 5k in 30 mins

@cassandramartin-smith3354 Жыл бұрын

what was the polar watch that was used in this video i want one

@fraserhiggins5824 4 жыл бұрын

Ton eh mon💪

@mledkov 3 жыл бұрын

That's kind of a strange table you've provided on 8:55. Suppose I don't know my heart rate zones, but only know my V02 max value - 57. From the table I can calculate which training zone matches which V02 max range. E.g. Zone 1: 26-37 (of VO2 max). However, how do I now calculate a particular heart rate range from the corresponding VO2 max range? My Garmin watch doesn't show VO2 max ranges.

@robertgergelyfi2460 2 жыл бұрын

Your Max Heart Rate is 220 - Age. If you´re 30 years old, your Max Heart Rate is 190. Than for example 75% from 190 is 142.

@mrhmd8308 3 жыл бұрын

Is there a way to measure V02Max using a formula?

@mairowen2107 4 жыл бұрын

Measured VO2 max on Garmin Vivoactive 3 and over the last four months it has decreased from 46 to 41 but with no let up in intensity of training. Any ideas why this might be?

@EMTobias 4 жыл бұрын

The graph listed the zones as both %Max (VO2max) and %Max (Heart Rates), So why do I need to know my VO2max since I can just use the %MHR zones?

@markthrelfall3577 4 жыл бұрын

Eric Tobias good question. Most people will still use their %Max, even after a Vo2 Max test. Particularly if you’re using a watch, as it doesn’t give that level of detail. Therefore Vo2 Max is simply a very good performance marker to track

@BobBob-uv9fq 3 жыл бұрын

Does my oxygen intake dictate anything to do with my leg strength ,ie will my legs perform better with more oxygen ,do they start to struggle because of lack of oxygen I’d

@aLamgo. 2 жыл бұрын

How about vo2max in apple watch ? Does it accurate ?

@1989srjones 4 жыл бұрын

According to my Polar Vantage my vo2 max is higher than Fraser's (70). Assuming that is accurate (and i realise that's a big one) what else is it that makes me so much slower in a race?

@mustaphab.1190 4 жыл бұрын

Efficiency coefficient, mine is 65, the problem is surely technique related imo

@greybeardedbard 4 жыл бұрын

Has Frasier gone back and retested his watch base VO2 after returning to a resting state?

@CharlesJonesPharmD 4 жыл бұрын

Should you have done the fitness test on the watch first? His HRV is likely effected by the earlier run.

@chriswalton2569 4 жыл бұрын

At 8:53 you show Zone 2 as 75-85 HR (%MAX), but Polar say it is 60-70% OF HRMAX...? Confused (www.polar.com/blog/running-heart-rate-zones-basics/)

@ja9438 4 жыл бұрын

Can you increase VO2 max with age or does a slower max heart rate pose as a bit of an impediment?

@heatherfell591 4 жыл бұрын

It's a representation of your current fitness so if you can get fitter then there's no reason you can't improve your VO2

@kacperwitowski5940 4 жыл бұрын

It is an expensive lab test for me but maybe for a few years I will have money that did VO2 Max test but now I will try to train a lot maybe when I do test I was very surprised result of my training

@jokuheppu3920 4 жыл бұрын

It's like 100-150 euros probably? So it shouldn't break the bank, since you don't need to do it often.

@valtrain1 4 жыл бұрын

The point of this test (Vo2max) it isn’t only to give you a number, but to find your Anaerobic threshold(AT) that is the most important, and with this information to create your training program. If you follow the guidelines from maximal VO2 test you will be surprise with you from the results.

@biathlete8588 4 жыл бұрын

My maximal lactate is 15.8 Does it means that my VO2 max is more then 70 or somewhere between 65 and 70

@vilhosiviranta 4 жыл бұрын

My VO2 max is 59 which I assume is quite good. I did not expect my VO2 max to be that good😅

@af9243 2 жыл бұрын

If I used my heart rate monitor at rest to find my V02 number, can I use that number without an actual running pace to figure out what my paces SHOULD be?

@AlexG-wk3nh 2 жыл бұрын

why are the zone percentages of HR different here?

@osmith8476 4 жыл бұрын

I just started running and after my first benchmark run garmin gave me a vo2 max of 61

@wikstrand 3 жыл бұрын

what is it now after 11 months?

@gagioye3504 4 жыл бұрын

What are VO2max values (ml/kgBW/min) corresponding to (very) poor, fair, good and excellent aerobic fitness?

@zieluch 4 жыл бұрын

what is the benefit of using such short protocol increasing speed evey 1min. I read somewhere that in order to stabilise lactate its better to stay on the speed at least for 3 min. Lactate is very individual but maximum 7.7 seems to be very very low. I not an expert but such short test seems to be not too accurate.

@ericviana8893 4 жыл бұрын

Its because they wanted to have their VO2max as their primary measure. In a perfect world VO2max tests should end in 9-12 minutes as to have the cardiopulmonary system be the reason for test termination, not muscular fatigue or shortage of energy substrates. A lactate of 7.7mmol/L is relatively low, but also consider the vast majority of the energy required for the VO2max test would have been produced aerobically, which produces minimal lactate. Now if they were to do a Wingate or Quebec test which examine anaerobic power and capacity, respectively, their lactate may be as high as 20mmol/L or exceed the measurement capabilities of the lactate analyzer.

@matsholstaandahl4615 4 жыл бұрын

Great video! But 7mmol/l lactate is pretty low after a vo2max test?

@DarthBane-zf8wv 4 жыл бұрын

Its part mental and part genetic but thats not terrible.

@matsholstaandahl4615 4 жыл бұрын

DarthBane1024 not terrible, just personally never seen anything below 9mmol/l which is why i commented. And I completly agree on the genetic point!

@MrCamerononicus 2 жыл бұрын

So what is a training zone?

@normanzielke6108 4 жыл бұрын

How much does your VO2 max differ between different disciplines? I did recently a VO2max test an ergometer, can I use these data to determine my zones for running? I don't think so, but it should still be more accurate than the algorithm on my watch.

@Jon-lf2dj 4 жыл бұрын

VO2 is typically higher running than biking, though the amount varies by individual; so yes it's sport-specific. XC skiers typically register even higher VO2max numbers because more muscle groups are used. Similar to the running treadmill test, on a stationary bike/smart trainer you can do an increasing load test to failure and get your VO2max. Programs like Zwift, TrainerRoad, etc. even have this as a pre-programmed workout you can do. I use a Garmin, and it actually gives me different VO2max estimates for biking and running.

@cyclecoachcyclecoachcom8071 4 жыл бұрын

@@Jon-lf2dj VO2max varies across exercise modality and across which sport is your main one. For e.g., while it's fairly common knowledge that non-cyclists will score highest in running VO2max, a trained cyclist will score 100 - 105% of running VO2max, see Astrand and Rodahl, 1986. Additionally, even when asked to do extra work when for e.g. doing hand cranking while riding an ergometer VO2max doesn't increase further.

@nrb5 Жыл бұрын

At what % of hr max is vo2 max typically seen

@DarthBane-zf8wv 4 жыл бұрын

My VO2 Max is 75.5. I do Soccer refereeing for college games and jog multiple days a week. Max Heart rate of 199 and 23 years old.

@patrickosullivan1437 4 жыл бұрын

How accurate is the garmin in analyzing vo2 max??

@mikkihintikka7273 3 жыл бұрын

my experience.+- 50%

@mjclaudianava5397 3 жыл бұрын

What's the criteria for terminating the test ?

@sinancetinkaya 4 жыл бұрын

Where's yours Marc? 🙂

@zippydoo9533 3 жыл бұрын

I workout religiously I take 6 to 7 Mile power walks,do calisthenics and lift weights. I got a fitness watch and found out my VO2MAX score is extremely low. Damn wish I never found out about VO2MAX, especially since I understand it's genetic and nothing much can be done to improve it.

@jaketwigg1065 Жыл бұрын

You should probably do more intense cardio

@SubtleForces 4 жыл бұрын

How do you translate that Vo2 Max figure into training zones?

@markthrelfall3577 4 жыл бұрын

Ralph Stoever using your heart rate from the test, that matches with that point on the vo2. Obviously a lot of watches won’t give you this detail. Instead you can simply use your max heart rate from the vo2 max test or other activity, as you normally would. In that case the Vo2 max would simply be a performance marker

@SubtleForces 4 жыл бұрын

@@markthrelfall3577 Thanks Mark, it's very appreciated! It looks like a device limitation in my case. I'll try to grab my experienced Ironman colleague and have a chat about it. It might also help shed some light on the effects of my zone 2 training.

@leeedwards3783 4 жыл бұрын

Hi, Thanks for the great video. I have the vantage v and just did this test but still a bit confused as to how to get the zones from the chart with regards to the heart rate at vo2 max. Sorry, I am a little simple

@guillaumemohr8236 Жыл бұрын

According to your table, your maximum HR is enough to define your training zones. I dont’t understand how knowing your VO2Max helps in any way.

@simobeats 2 жыл бұрын

25 kph dang that's fast. As fast as an entry level electric kick scooter!

@bentomio 2 жыл бұрын

What is Mark's Vo2 max?

@billythekidnax 4 жыл бұрын

Question: if you take a cyclist with 90 vo2max, a skier with also 90 Vo2max and a runner with 70 vo2max, put all of them on tredmill (not simultaneously of course)...I mean the oxygen consumption is oxygen consumption.. How would this test work?

@asnark7115 2 жыл бұрын

The runner would consume less while going faster. Don't know who's VO2M would be lower, though.

@user-no4xp4ui8i 4 жыл бұрын

메지온 유데나필 vo2 max

@Chimali 4 жыл бұрын

mine VO2 is 43 :P ( i have 39 few month ago if garmin watch is true)

@maxw5229 4 жыл бұрын

thats a great improvement, either you lost some weight or you have become much fitter! Ride on

@Anton-zb9dc 4 жыл бұрын

Garmin is really incorect

@Chimali 4 жыл бұрын

@@maxw5229 well now i have 95kg and i have like 109 first few walk run now i run 4days in total 40km and ride on me bike to work 70km per week

@Anton-zb9dc 4 жыл бұрын

@Johannes Kokozela, those are not predicting my vo2 max correctly, I have tested several times and it is about 77-78 at weight 76, so racing it's 80-82, and now garmin shows 69 (but bit earlyer when I did testing garmin showed 59)

@cubitusclaudius 4 жыл бұрын

@@Anton-zb9dc my Garmin test gave exact same results as lab

@michaelkennedy9031 4 жыл бұрын

If anyone tells me what their Vo2 is that hasn't been measured in a lab I tune out

@jamesbailey5008 4 жыл бұрын

Surely doing the watch test an hour after a maximal test isn't the right protocol..

@Ashes3123 3 жыл бұрын

Why?

@andretim75 2 жыл бұрын

another way to find it out : do the cooper test. Costs you nothing but 12 min of running as you can do for 12 min

@richardcollins586 4 жыл бұрын

38 for me, Garmin says it’s fair.

@ulfeliasson5413 4 жыл бұрын

I have VO2-max of 57 and I can't for the life of me run a marathon faster than 3:50 h. It is not possible for me to train much harder than I do. I should run it in 2:50 h instead. It sucks to suck!

@jmyyer 4 жыл бұрын

Would have been interesting to ask the lab guys what they think of the method used by the watch

@wrxzboost 4 жыл бұрын

scientist: "well - technology is getting much better, but it's still not the same as a lab test. our figures are exact, controlled and provide more information than a watch - plus you get printouts to put on your fridge."

@Jon-lf2dj 4 жыл бұрын

Polar is a "channel partner" for GTN (good of GTN to call this out), so this video is really about promoting the VO2max feature on their watches.

@Jon-lf2dj 4 жыл бұрын

I also noticed FC was wearing his Polar during the lab test, so the watch had very recent data from that effort to consider in the calculation. I wonder what it would have read is he did the watch test before the lab test. That being said, I have a Garmin and its VO2max estimate for me is within 2-3% (it's a passive calculation from the data it get from me wearing the watch, not a specific test).

@markthrelfall3577 4 жыл бұрын

Hat Tip good spot. Just to be clear, it wasn’t recording during the test, as we didn’t want it interfering with the heart rate monitor that was being recorded by the lab machines

@Jon-lf2dj 4 жыл бұрын

@@markthrelfall3577 Good to know. I've also found the calcs based on training data to be within a couple % of results from dedicated tests (for my n=1).

@mikkihintikka7273 3 жыл бұрын

how long have you been doing that training? amazing low heart rates!!!

@limwowo5902 2 жыл бұрын

45 - 54 is good. Mine is 56-65 I am. Woman

@mikkihintikka7273 2 жыл бұрын

@@limwowo5902 thanks thanks i knew the first part.

@Therradican 4 жыл бұрын

What is the watch you use and where to buy?

@heatherfell591 4 жыл бұрын

It's a Polar Vantage V

@rogerdodger8813 2 жыл бұрын

So what's the average for non athletes , just those walking and doing everyday things??

@michaelcorcoran3942 3 жыл бұрын

So it was all an elaborate ad for POLAR. I see.

@Helpadoggoreachsubs Жыл бұрын

Watching this because my PE teacher told me 😑

@intexmidate8374 3 жыл бұрын

@gilbertrivera8682 4 жыл бұрын

After you know your number, what does the zone mean?

@heatherfell591 4 жыл бұрын

If you are following a training plan it will often tell you what zone you should be working in for what sessions.

@mackenzieusher8025 Жыл бұрын

@@heatherfell591 It still isn't super clear. Isn't Zone 5 basically going all out? People with a low VO2 Max should still go all out at times.

@VladiDeVasca 4 жыл бұрын

I have only 53, at the time ...

@The_Drifter_13 3 жыл бұрын

For everyone who came here to brag, mine is 31. Hope you feel better about yourself now.

@ruthforsey3940 3 жыл бұрын

I’m bragging about a Vo2 max of 35 acc to my Garmin. I am 65 yrs old. But sadly I still struggle on hills when running. Can someone help me?

@limwowo5902 2 жыл бұрын

Mine is 50 and I am woman

@nortonkelly8460 4 жыл бұрын

lol according to my Garmin, my V02 manx has always being poor and has got worse despite running only 5k at a struggle 12 month ago and now being able to run 10k?

@pegasusairborne2978 4 жыл бұрын

Is this the only way to work out your VO2 max? At a lab?

@cameron338 3 жыл бұрын

You can perform the beep test on yourself. The beep test is pretty reliable

@jacob7368 3 жыл бұрын

who else is here because of school :]

@Chloe-iq7-help 2 жыл бұрын

Watching this, in my hotboxed room, during nz lockdown, watching my vo2 max gradually decline over the weeks of lockdown, also a women and like damn I have to fight biology a bit here 🤣😂😭

@pedroribeiro5645 4 жыл бұрын

Mine is 82.1, I do Triathlon obvious

@sorinmitrea5138 3 жыл бұрын

Great... Congrats!

@gustavmalm112 4 жыл бұрын

endurance channel and heel striking? really?

@jackyeadon9979 4 жыл бұрын

Some Olympic runners heel strike

@asnark7115 2 жыл бұрын

"In theory"? It's literally the measure of an athlete's metaphorical "heart"; as opposed to the literal measurement taken from ejection measurements, lolol..