How to Measure VO2 Max ‘Co-authored by Meredith Juncker, PhD Last Updated: May 18,2022 Approved Vp max is @ measure of the maximum amount of oxygen that you use during intense physioal activity"! This measurement is the best indicator of aerobic endurance and cardiovascular fitness as it calculates how efficiently your cells use oxygen for energy 2 ‘There are several methods you can use to measure VOp max, but many requite equipment such as a treadmill or a specially calibrated exercise cycle, These tests can be difficult to administer and are not suitable forall fitness levels. The quickest and ‘easiest way to measure your VO2 max is to use a basie calculation or a walking/jogging test Method 1 of 3 Calculating VO2 Max Without a Fitness Test Determine your resting heart rate. Many fitness trackers and watches come with a heart rate monitor. If you have ‘one of these, record your heart rate while at rest (sitting down, doing litle-to-no physical activity). The best time to measure your resting heart rate is in the morning before you get out of bed.) + To determine your heart rate without a monitor, place two fingers against the artery onthe side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. + Set a timer for 60 seconds and count he number of beats you feel. This is your resting heart rate in beats per minute (opm) Q Calculate your maximum heart rate, The most common way to calculate your maximum heat rate isto subtract your age from 22041 If you'te 25 years old, your HRmax = 220 -25 = 195 beats per minute (bpm). + There is some research that suggests this formula oversimpifies the calculation. You can also estimate your max heart rate with the formula HRmax = 205.8 ~ (0.685 x age). 3 Define the simple Vo, max formula. The simplest formula to calculate VO max is VOp max = 15 x (HRmaxHRrest ‘This method is considered to compare well wth other common formulas.) + The units for VOz max are milliters of oxygen per kllogram of body weight per minute (mL/kg/min). 4, Galeulate your Vo, max. Using the resting and max heart rate you already determined, you can plug those values into the formula and calculate your VOz max. Let's say you're resting heart rate is 80 bpm and your max heart rate is 195 bpm, + Write the formula: VOp max. 15 x (HR pax! HRrest) 5 x (195/80), + Solve: VOz max = 15 x 2.44 = 36.56 mL/kgimin Method 2 of 3 Using the Rockport Walking Fitness Test Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don't have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds, + Plug in the values: VO may Start your stopwatch and walk the entire distance of a 1 mile (1.6 km). You can walk 1 mile on a treadmill or walk {our times around a .25 mile (40 km) athletic track. You want to make sure your walking track is mostly flat. Walk as quickly as possible without breaking into a jog. You should be breathing heavily, but able to speak 2 or 3 words in a row.71 + Ona scale of 1 to 10 the effort should feel lke a 7 or 8.Stop the stopwatch and check your heart rate. After 1 mila, tum off the stopwatch and immediately check your heart rate®1if you have a heart rate monitor, record the reading. Otherwise, check your heart rate using the manual method: + To determine your heart rate without a moniter, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. + Seta timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute. + Continue walking, slowly, for another 5 minutes to cool down, 4, Calculate your Voz max using the following equation: VO, = 132.853 — (0.0769 x weight in lb) - (0.9877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) «(0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.|*! + For example: A 26 year-old male who weighs 160 Ibs, walks a mile in 15 minutes and has a heart rate of 120 at the end + VOp = 182.853 — (0.0769 x weight in Ib) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate) + VOp = 132,853 — (0.0769 x 160) - (0.9877 x 26) + (6.318 x 1) - (3.2649 x 15) - (0.156 x 120) + VO = 132.853 - 12,304 ~ 10.08 + 6,315 — 48,97 ~ 18.72 = 49 mLIkgimin, Method 3 of Using the Brigham Young University Jog Test Put on your heart rate monitor. Walk in slow circles and do light stratching for 10 minutes to warm up before starting the test. f you don't have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds. Start your stopwatch and lightly jog 1 mile, You can jog around a .25 mile (40 km) track four times, or a 1 mile (1.8 km) flat surface. Jog at a steady pace and do not lel your heart rate go above 180 beats per minute. Do not jog faster than 8 minutes per mile for men, and 9 minutes per mile for women. [0] Stop the stopwatch and check your heart rate, After 1 mile, tun of the stop watch and immediately check your hear ate "If you have a heart rate moniter, record the reading, Otherwise, check your heart rate using the manual method + To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. + Seta timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute. + Continue walking, slowly, for another 5 minutes to cool down. 4 Calculate your VO, max with the gender-specific equation. This particular test has two different equations: one for men and one for women. Be sure to use the proper equation based on your gender "21 + Women: 100.5 - (0.1836 x weight in kg) - (1.438 x og time) - (0.1928 x heart rate) ‘+ Men: 108.844 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate) Community Q&A Lam 67, 67 kg, and 1.67 tall. My resting HR is 58. Could you tell me what my Vo2 should or could be?How accurate are they in predicting vo2max? And can they be used for adolescents vo2max? Sante Researner I've seen some sports watches measure VO2 max. How do they do this? Do they create their own formula, or do they use a preexisting one? They tend to use the Firstbeat method, which was patented in 2012. It uses segments of the GPS tracking data andlor ower data from the sports watch along with HR measure to estimate VO2 max. I's been shown to be ~95% accurate compared to lab testing using inhalediexhaled gas analysis. ‘See more answers Tips + To convert your weight to kg, multiply your weight in ib. by 45. + Keep plenty of water on hand to remain properly hydrated + If necessary, have a friend assist you by keeping track of your time as you walk or jog the track. Show More Tips Warnings + If you feel dizzy, experience pain, or have difficulty breathing during the test, stop immediately. Things You'll Need © Heart rate monitor with stopwatch References http:slwww.brianmac.co.ukivo2max.htm hitps:fimed,virginia,edufexercise-physiology-core-laboratory/itness-assessment-for-community-members-2/vo2-max- testing! 3. https:/www.healthstatus.com/health_blog/stroke-2/what-is-a-resting-heart-ratel 4. htipswww.mayociinic.orgihealthy-lifestyle/finess/in-depthvexercise-intensity/art-20046887?pg=2 5, hilps:llwww fast-exercises.comvfast-exercise-calculator! 6. httpywww.brianmac.co.ukvozmax.him 7. 8 8 htip:/www.directiyfitness.com/store/calculate-vo2-max/ http: www.directiyfitness.comistore/calculate-vo2-max/ http:/ www.brianmac.co.ukirackport htmjwwew.physicaleducationupdate.com/public/345.cfm 11, http:iwww:physicaleducationupdate,com/publici345.cim 12, hitp:llwww.physicaleducationupdate.com/public/345.cfm