Max VO2 Testing Glossary and Information

What is VO2 Max?

VO2 max (also maximal consumption, maximal oxygen uptake, or aerobic capacity) is the maximum capacity of an individual's body to transport and use oxygen during incremental , which reflects the of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.

VO2 max is expressed either as an absolute rate in liters of oxygen per minute (l/min) or as a relative rate in milliliters of oxygen per kilogram of bodyweight per minute (ml/kg/min), the latter expression is often used to compare the performance of endurance sports athletes.

Body Mass Index (BMI) A measurement of body density determined by dividing weight (kilos) by height (meters)

Resting Metabolic Rate (RMR) Resting metabolic rate (RMR) is the energy required to perform vital body functions such as respiration and heart rate while the body is at rest.

Training Zones ▪ Slow Endurance – Lowest effective training intensity ▪ Long Endurance – Mild cardiovascular training intensity ▪ Medium Endurance – Fat burning training intensity; significant cardiovascular ▪ Ventilitory Threshold Flats (VT1) -Training intensity to improve LT on the flats ▪ Ventilitory Threshold Hills (VT2) - Training intensity to improve LT on hills ▪ Lactic -VO2 Max improvement and lactic training intensity ▪ SFR - Muscular intensity

Power at VO2 Max The wattage reached at your maximal exertion in this particular test

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Power at Ventilitory Threshold (VT) The wattage reached at your lactate threshold in this test. This is the point where you transition to more of your anaerobic energy system.

Watts per kilo at Max Watts at peak, divided by your weight in kilograms. An indicator of climbing ability at peak of power. This can be improved by lowering weight and increasing power.

Watts per kilo at Ventilitory Threshold (VT) Watts at threshold, divided by your weight in kilograms. An indicator of climbing ability at threshold. This can be improved by lowering weight and increasing power.

RPE Rate of perceived exertion. A level of exertion that you feel during the test measured on a scale of 1-no effort to 10-maximal effort. This number is also used in consideration for calculating training zones.

Max VO2 Percentile Values for Men Percentile 20-29 30-39 40-49 50-59 60+ 90 55.1 52.1 50.6 49.0 44.2 80 52.1 50.6 49.0 44.2 41.0 70 49.0 47.4 45.8 41.0 37.8 60 47.4 44.2 44.2 39.4 36.2 50 44.2 42.6 41.0 37.8 34.6 40 42.6 41.0 39.4 36.2 33.0 30 41.0 39.4 36.2 34.6 31.4 20 37.8 36.2 34.6 31.4 28.3 10 34.6 33.0 31.4 29.9 26.7

Max VO2 Percentile Values for Women Percentile 20-29 30-39 40-49 50-59 60+ 90 49.0 45.8 42.6 37.8 34.6 80 44.2 41.0 39.4 34.6 33.0 70 41.0 39.4 36.2 33.0 31.4

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60 39.4 36.2 34.6 31.4 28.3 50 37.8 34.6 33.0 29.9 26.7 40 36.2 33.0 31.4 28.3 25.1 30 33.0 31.4 29.9 26.7 23.5 20 31.4 29.9 28.3 25.1 21.9 10 28.3 26.7 25.1 21.9 20.3

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