Calculating VO2 Max VO2 max = maximum milliliters of oxygen consumed in 1 minute / body weight in kilograms VO2 = (milliliters of air inhaled per minute)(percentage of oxygen in the air inhaled) / (milliliters of air exhaled per minute)(percentage of oxygen in the air exhaled) VO2 max = 153 x (MHR/RHR)
How do you calculate VO2 max at home?
If you know your resting heart rate and maximal heart rate, you can calculate an estimated VO2 max from those numbers You can find your maximal heart rate by running the fastest pace you can hold for 3 minutes, jogging slowly for 3 minutes, then repeating the maximal 3-minute run
What should my VO2 max be for my age?
Maximal oxygen uptake norms for men (ml/kg/min) Age (years) rating 18-25 46-55 excellent > 60 > 45 good 52-60 39-45 above average 47-51 36-38
How do I calculate my VO2 max for 12 minutes?
Calculate Your 12-Minute Run Test Results In Miles: VO2max = (3597 x miles) – 1129 In Kilometers: VO2max = (22351 x kilometers) – 11288
What is the formula for VO2?
VO2 Formula and Calculation The VO2 formula for absolute VO2 is: VO2 (mL/min) = (HR x SV) x a-vO2 “HR” stands for heart rate in beats/min and “SV” for stroke volume, or the amount of blood the heart pumps in each beat
How accurate is Apple VO2 max?
The relationship between heart rate and VO2 Max is not precise, and it varies from one individual to another For example, it depends upon factors when the heart rate was measured So Apple’s predicted VO2 max, or for that matter, Garmin or any other fitness tracker, may not be very accurate
What is the fastest way to increase VO2 max?
Tips to improve Exercise at a high intensity You can train your Vo2 max most efficiently by working at a high intensity Train in intervals Combine interval and continuous training Keep challenging yourself Find Your 5K and 10K times Learn how to find your functional threshold power (FTP)
Do you want a high or low VO2 max?
Understanding VO2max The first thing to understand is that a higher VO2max is generally better than a lower VO2max A higher VO2max means that your body is better at taking oxygen from the air and delivering it to your muscles
How do you calculate VO2 max using Cooper test?
Calculate Your 12-Minute Run Test Results To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas: Kilometers: VO2max = (22351 x kilometers) – 11288 Miles: VO2max = (3597 x miles) – 11291Aug 31, 2019
What is a good VO2 max?
Elite male athletes V02 max can climb up as high 90 mL/kg/min, while female athletes to up to 80 to 77 mL/kg/min A good VO2 max score for a 30-year-old man is 50-55 mL/kg/min, while a good a score for a 30-year-old woman is 45-50 mL/kg/min
What is the average 12-minute run?
The Cooper 12 Minute Run Test Age Excellent Average Male 20-29 >2800m 2200-2399m Females 20-29 >2700m 1800-2199m Males 30-39 >2700m 1900-2299m Females 30-39 >2500m 1700-1999m
How do I calculate my VO2 max per mile?
Your VO2 Calculations Multiply 084 by your BMI and subtract the number from your first result to gain a revised total Multiply -841 by your mile time in minutes and subtract the result from the revised total
What is a good cardio fitness score?
Generally, varying VO2 max scores indicate: 15 – 30 signifies a low cardio fitness level A score between 30 – 38 is considered average to above average cardio fitness Anything above 40 qualifies as a high cardio fitness level
What causes poor VO2max?
Men typically have more muscle mass and higher hemoglobin levels, which can affect VO2 max outcomes Altitude: Due to the decrease in oxygen content, aerobic capacity is reduced at higher elevations This results in decreased performance times
How can I increase my VO2max for walking?
Here’s how: Warm up for at least 5 minutes Then, use your best effort to walk/run as far as you can in twelve minutes Cool down for at least 5 minutes Look up the distance you covered (during the 12-minute test only—not the warm-up or cool-down) on this test results chart
How does HIIT increase VO2 max?
There are many other exercises to make your body demand oxygen,” Yang explains HIIT forces your heart to work at a maximum effort for short intervals, alternating with periods of recovery And because you’re working your heart rate at intense levels, you’ll naturally increase your VO2 max
Can breathing exercises increase VO2 max?
So deep belly breathing is just as important when you relax as when you run Deep belly breathing means that you are increasing your maximal oxygen uptake, VO2 max, and use the entire capacity of your lungs
What foods increase your VO2 max?
Oxygen boosters Foods high in nitrates can make for more economical muscle movement and top-end improvements in speed For example, roasted beetroot (pictured), spinach, rocket, celery, cress and chervil, to name but a few, all help to increase your blood nitrate level
How can I increase my VO2max without running?
To increase your V02 max without running, you will need to focus specifically on short workouts on the bike Workouts between 3 and 5 minutes are your best option here, paired with some short hard efforts of 1 minute on an alternative day A basic example of this is: – Warm up for 15 minutes
How do I test my running fitness?
Another way to assess your aerobic fitness is to time yourself on a 15-mile (24-kilometer) run or jog The following times are generally considered indicators of a good fitness level based on age and sex A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement
How accurate is the Cooper test?
Cooper’s 12-minute run improved on other efforts for gauging fitness, such as the 600-meter run and the 3-mile run, with his test determining VO2 max with 90 percent accuracy
What is SpO2 and VO2?
To keep a tab on blood oxygen level use either a SpO2 pulse oximeter or VO2 Max meter, which helps keep a check on the maximum volume of oxygen your body can consume per minute per kilogram of body weight at the maximum performance A VO2 Max sensor also helps you keep track of your aerobic fitness levels
What is the highest VO2max ever recorded?
The highest ever recorded VO2 max is 96 ml/kg/min, attributed to Bjørn Dæhlie, and 77 ml/kg/min in women Both were cross-country skiers
How do you ace the Cooper test?
Start warming up 30 minutes before the start and do the following: 10 min easy jog 5 min easy dynamic stretches and leg swings 5 min running with increasing pace: the final minute at your Cooper pace (= you are out of breath) 2 min easy jog 3 x 100 m relaxed fast pace starting every minute
What is Cooper fitness test?
The Cooper test is a test of physical fitness It was designed by Kenneth H Cooper in 1968 for US military use In its original form, the point of the test is to run as far as possible within 12 minutes The outcome is based on the distance the test person ran, their age and their sex