VO2max

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week (referenced in French & Long (2012)^[8]). A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

Factors affecting VO2max 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

There are various physiological factors that combine to determine VO2max for which there are two theories: Utilization Theory and Presentation Theory.

Utilization theory maintains that VO2max is determined by the body's ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the body's cardiovascular system to deliver oxygen to active tissues.

A study by Saltin and Rowell (1980)^[3] concluded that it is the delivery of oxygen to active tissues that is the major limiting factor to VO2max. A study by Gollnick et al. (1972)^[4] showed a weak relationship between the body's ability to utilize the available oxygen and VO2max.

VO2max for various groups

The tables below, adapted from Wilmore and Costill (2005)^[2], detail normative data for VO2max (ml/kg/min) in various population groups.

Non Athletes

Athletes

Athlete's Vo2max Scores

The following are the Vo2max scores for a selection of the top female and male athletes.

VO2max and age

As we get older our VO2max decreases. A study by Jackson et al. (1995)^[5] found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume.

VO2max and performance

VO2max on its own is a poor predictor of performance but using the velocity (vVO2max) and duration (tlimvVO2max) that an athlete can operate at their VO2max will provide a better indication of performance.

VO2max evaluation tests

An estimate of your VO2max can be determined using any of the following tests:

• 2.4km Run Test
• Astrand Treadmill test - VO2max test running on a treadmill
• Astrand 6 minute Cycle test - VO2max test on a static bike
• Balke VO2max test - suitable for endurance sports
• Balke Incremental treadmill protocol test- VO2max test on a treadmill (male and female tests)
• Bruce Incremental treadmill protocol test- VO2max test on a treadmill (male and female tests)
• Cooper VO2max test - suitable for endurance sports
• Conconi test
• Critical Swim Speed - measure of a swimmers aerobic capacity
• Home Step Test - a step test you can conduct at home
• Harvard Step Test - measure of cardiovascular fitness
• Multistage Fitness Test or Bleep test - VO2max test for endurance sports
• Queens College Step Test - VO2max test
• Rockport Fitness walking test - VO2max test
• Tecumseh Step Test - measure of cardiovascular fitness
• Treadmill VO2max test - VO2max test
• VO2max from non-exercise data - VO2max test
• VO2max from a one mile jog
• VO2max from a race result (time for a distance)
• VO2max Step Test
• Wheelchair VO2max Test

Improving your VO2max

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 5 minutes, and then run the distance (1900 metres) 20% slower, in other words in 6 minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
• (2) - Run at maximum speed for 4 minutes. Note the distance covered in that time. Rest for 4 minutes. In this case, we will assume you run a distance of 1500 metres. 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 5 Km and 10 Km time
• (3) - Run at maximum effort for 3 minute. Note the distance covered in that time. The distance covered is, say 1000 metres. 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 5 Km time
• (4) - Run at maximum effort for 5 minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest 5 minutes. The distance is now covered 5% slower with 1½ minutes rest. This is approximately 3K pace for you, i.e., 5 minutes 15 seconds/1900 metres
• (5) - Run at maximum effort for 3 minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e., 3 minutes 9 seconds/1100 metres, with a minute rest, repeated several times. This is at 3 Km 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 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this does not 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 repetitions should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.

The effect of altitude

VO2 max decreases as altitude increases above 1600m and for every 1000m above 1600m maximal oxygen uptake decreases by approximately 8-11%. The decrease is mainly due to a decrease in maximal cardiac output (product of heart rate and stroke volume). Stoke volume decreases due to the immediate decrease in blood plasma volume.

VO2max Assessment

Normative data for VO2max in 1997

Normative data (Heywood 1998)^[6] for Female (values in ml/kg/min)

Normative data (Heywood 1998)^[6] for Male (values in ml/kg/min)

Normative data for VO2max in 2005

Normative data (Heywood 2006)^[7] for Female (values in ml/kg/min)

Normative data (Heywood 2006)^[7] for Male (values in ml/kg/min)

% MHR and %VO2max

It is possible to estimate your exercise intensity as a percentage of VO2max from your training heart rate. A study by David Swain et al. (1994)^[1] using statistical procedures examined the relationship between %MHR and %VO2max. Their results led to the following regression equation:

• %MHR = 0.64 × %VO2max + 37

The relationship has been shown to hold true across sex, age and activity.

%VO2max and Speed

Free Calculator

• %VO2max to %MHR Calculator - a free Microsoft Excel spreadsheet which you can download and use on your computer. The spreadsheet will be loaded into a new window.

Referenced Material

1. SWAIN et al (1994) Target HR for the development of CV fitness. Medicine & Science in Sports & Exercise, 26 (1), p. 112-116
2. WILMORE, J.H. and COSTILL, D.L. (2005) Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics
3. SALTIN, B. and ROWELL, L.B. (1980) Functional adaptations to physical activity and inactivity. Federation Proceeding. 39 (5), p. 1506-1513
4. GOLLNICK, P.D. et al. (1972) Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. J Appl Physiol., 33 (3), p. 312-319
5. JACKSON, A.S. et al. (1995) Changes in aerobic power of men, ages 25-70 yr. Med Sci Sports Exerc., 27 (1), p. 113-120
6. HEYWOOD, V. (1998) The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997. In: HEYWOOD, V (1998) Advance Fitness Assessment & Exercise Prescription, 3rd Ed. Leeds: Human Kinetics. p. 48
7. HEYWOOD, V. (2006) The Physical Fitness Specialist Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 2005. In: HEYWOOD, V (2006) Advanced Fitness Assessment and Exercise Prescription, Fifth Edition, Champaign, IL: Human Kinetics.
8. FRENCH, J. and LONG, M. (2012) How to improve your VO2max. Athletics Weekly, November 8 2012, p.53

Page Reference

The reference for this page is:

• MACKENZIE, B. (2001) VO2max [WWW] Available from: http://www.brianmac.co.uk/vo2max.htm [Accessed

Associated Pages

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

• Cardiovascular System
• Energy Pathways
• Evaluation Tests
• Maximum Heart Rate
• Physiology - Articles
• Physiology - Literature Reviews
• vVO2max and tlimVO2max