VO2 Max: Definition, Charts, and FAQ
No more crude estimates. Find your precise level of exercise intensity to burn fat, maximize recovery, and optimize your performance with VO2 Max testing.
DexaFit’s Vo2max Performance Test
DexaFit's Vo2max test pinpoints your precise fitness level, pure endurance potential, and cardiovascular degeneration. Learn yours if you want to exercise smarter, avoid overtraining, and detect any early signs of disease.
With Dexafit’s VO2 Max Testing, you’ll be able to:
1. Increase your energy levels and endurance.
Proper training at your VO2max improves your body’s power grid. It strengthens your heart, improves blood flow and metabolism, and makes your muscles more efficient. Your VO2max itself also increases.
2. Prevent overexertion.
Overexertion is counterproductive to good health and fitness. It can also cause injury, prolong recovery, and stress your immune system.
3. Diminish your risk of disease.
VO2max is a more reliable health and longevity indicator than factors like tobacco use, blood pressure, and cholesterol.
Lower VO2max scores can mean lower energy levels and higher risk of certain diseases.
Our system is the same one utilized by the NFL combine and by top research hospitals like the Mayo clinic.
What is VO2?
VO2 max is the maximum rate of oxygen consumption measured during incremental exercise.
The name VO2 max is derived from three abbreviations:
"V" stands for volume
"O₂" stands for oxygen
"max" for maximum. The maximum rate of oxygen consumption is also referred to aerobic capacity.
What is VO2 Max?
VO2 max, or Aerobic capacity, is known as your cardiopulmonary capacity. It’s a measurement of the maximum oxygen your body can consume during an incremental test.
For example, if you are running at 4.0 mph for two minutes, and change to 6.0 mph for another two minutes, that’s an incremental test.
During the DexaFit incremental test, the intensity of the test increases over time. Our technology and specialists monitor your results to help determine your VO2 Max.
Why is VO2 Max Important?
Your VO2 Max is is a reflection of your aerobic power, and your body’s ability to keep performing under strenuous activity for longer periods of time. Calculating your VO2 Max is important for both athletes and non-athletes.
Ultimately, knowing the maximum amount of oxygen you can take in is an important part of cardiorespiratory fitness.
Endurance athletes, like cross country skiers who perform at high level elevations, regularly test and review their VO2 Max numbers. But even if you’re not an athlete, understanding your VO2 Max score is important for your overall cardiorespiratory health.
Workout Smarter. Not Harder.
We all have optimal training zones. But most fitness tests only tell you target heart rates based on averages using your age and weight.
Measures your Vo2max, Anaerobic Threshold and precise Target Heart with medical-grade technology
Identifies your Unique Target Intensity Zones
One of the best indicators for ALL-CAUSE MORTALITY risks (i.e., if your Vo2max is low, you increase your risk of early death)
Less Fatigue. Recover Faster.
Frequently we push ourselves thinking, “no pain, no gain.” But the truth is, pushing beyond our optimal training zone leads to fatigue and discomfort.
It increases soreness after your workout, causes exercise-related injuries, and stresses your immune system.
But when you know your Vo2max and target zones, you train smarter and not harder. Some even say their exercise becomes 'comfortable,' yet they're getting better results!
Burn More Fat. Feel More Energy.
VO2 testing reveals the exercise level that will optimize a person’s ability to burn body fat. The term “aerobic exercise” has been commonly used in relation to burning fat.
But without VO2 testing, fitness professionals have had to rely on crude estimates to determine what level of exercise intensity would be “aerobic” or fat burning.
With DexaFit's VO2 testing readily available, you can know the precise level of intensity that will maximize your progress, using the same technology as the pros.
How is a VO2max test performed?
You will wear a heart rate strap and face mask.
The mask is connected to our medical-grade metabolic cart (same one used by the Mayo Clinic).
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.
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 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.
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!