How is a VO2max test performed?

  1. You will wear a heart rate strap and face mask.

  2. The mask is connected to our medical-grade metabolic cart (same one used by the Mayo Clinic).

  3. You will start walking on the treadmill or bike to warm-up. We will gradually increase your intensity over a period of 10 to 20 minutes.

  4. You receive a consultation to review your results and answer any questions

 

What is a ‘good’ VO2 Max?

A good VO2 max depends on several factors, including: age group, sex, activity level, and elevation (such as in the mountains or at sea level). Your genetics, nutrition, and athletic training also play a role in your VO2 Max calculation.

Below are the average classifications of very poor, poor, fair, good, excellent and superior VO2 Max levels for men and women. These values are relative and expressed as ml/kg/min which takes body weight into consideration.

VO2 Max Chart for Women

Here’s a breakdown of VO2 Max levels for women based on age:

VO2 max chart for women

VO2 Max Chart for Men

Here’s a breakdown of VO2 Max levels for men based on age:

How is VO2 Max Measured?

To measure your VO2 Max, find a DexaFit location near you. A specialist will help you put on a face mask, which is connected to a metabolic cart. You’l then do a series of incremental exercises to help determine your VO2 Max.

A metabolic cart detects breath-by-breath measurements such as oxygen (O2) and carbon dioxide (CO2) through indirect calorimetry. Indirect calorimetry is a technique that measures inspired and expired gas flows, volumes and concentrations of O2 and CO2.

man running on a treadmill performing a VO2 Max incremental test at a Dexafit location

As you breathe, the air is collected in a mixing chamber where the gas is analyzed. At DexaFit, we have a scientifically reliable and valid metabolic cart that we use for indirect calorimetry testing.

When the air enters the chamber, both the volume of air and the ratio of carbon dioxide to oxygen are measured. The testing system uses specialized software, which can determine the energy expenditure of the exercise.

At DexaFit, we can track your breath-by-breath measurements in 15-second intervals for the duration of the entire test. This allows our exercise physiologists to observe not only the changes that occur, but also how quickly physiologic markers shift as the exercise intensity increases.


 

What’s the best way to increase your VO2 Max?

Once you learn what your VO2 Max is, you might be wondering: how can I increase my VO2 max? Here’s some strategies to help:

  • Train at any intensity above ~60% of your VO2max. Research shows that doing so is likely improve maximal oxygen uptake in healthy adults

  • High-intensity interval training (HIIT) around ~80–92.5% of your VO2max. This intensity may be the ideal exercise intensity range for eliciting improvements in VO2max as both training volume, and exercise intensity are low compared to moderate and supramaximal intensity training, respectively.

    • HIIT forces someone’s heart to work at a maximum effort for short intervals, alternating with periods of recovery. Because you’re working your heart rate at intense levels, HIIT will naturally increase their VO2 max.

    • For example, someone may perform 30-seconds of kettle bell swings then bike at a reduced-low-moderate intensity for 2 minutes and repeat this circuit for 5-6 times.

These are just a few strategies for improving your VO2 Max. To learn more, find a Dexafit location near you today!

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