VO2 Max Calculation

Riya (MPT 2)
What is VO2 Max ?

• VO2 max, or maximal oxygen consumption, refers to the maximum amount of

oxygen that an individual can utilize during intense or maximal exercise.

• VO2 max is considered the best indicator of cardiovascular fitness and aerobic
endurance.

• The more oxygen a person can use during high level exercise, the more energy a
person can produce.
• This test is the gold standard for determining cardio-respiratory fitness because
the muscles need oxygen for prolonged aerobic exercise, and the heart must
pump adequate amounts of blood through the circulation to meet the demands
of aerobic exercise.
VO₂ Max Tests :
• Typically, VO₂ max tests are conducted in a
medical facility like a lab or hospital by a doctor,
a cardiologist, or a specialist in fitness.

• In athletic and clinical settings, sometimes VO2

max estimated value assessed through cycling
protocol, walking protocol or treadmill protocol.
• Submaximal exercise tests are useful way to measure VO₂ max levels and overall
levels of heart and lung endurance during exercise.

• The simplest formula to calculate VO2 max is,

VO2 max = 15 x (HRmax/HRrest)

• The units for VO2 max are milliliters of oxygen per kilogram of body weight per
minute (mL/kg/min).
3 min step test/ Tecumseh step test and Cooper test :

• This helps evaluate their cardiovascular fitness and endurance.

• In this test, participants start by stepping up and down from an 8-inch-high step for 3
minutes at a pace of 24 steps per minute while wearing a heart rate monitor.

• After 30 sec of the exercise, their pulse is checked. Then, they are told to rest for at least 10
minutes.

• Next, they are told to do a 5-minute light warm-up and walk as far as they can on a flat 400-
meter track for 12 minutes, and the distance covered is measured.

VO2 Max= d12 - 504.9 / 44.75

where, d12 is the distance covered in meters. Based on the measured distance, an estimate
of V̇O2 max is calculated in mL/(kg·min)].
VO₂ Max Ranges :
• VO2 max ranges will depend on a variety of factors, such as the person's age and gender.

Gender Activity level Average VO₂ max

(18 to 45 years of age)

• male sedentary 35–40mL/kg/min

• female sedentary 27–30 mL/kg/min

• male active 42.5–46.4 mL/kg/min

• female active 33.0–36.9 mL/kg/min

• male highly active ≤ 85 mL/kg/min

• female highly active ≤ 77 mL/kg/min