VO₂ max is a measure of the maximum amount of oxygen your body can take in, transport and use during intense exercise. It is widely regarded as one of the best measures of cardiorespiratory fitness.
During the test, you will wear a comfortable face mask while cycling on a stationary bike. The resistance gradually increases while the equipment analyses the gases you breathe and measures how much oxygen your body is using.
Your result is normally expressed in millilitres of oxygen used per kilogram of body weight per minute: ml/kg/min.
Rather than estimating your fitness from your heart rate, pace or age, the test measures how your body responds as the exercise demand increases.
VO₂ max testing is often associated with cyclists, runners and endurance athletes. However, you do not need to be training for a race to benefit from knowing your score.
Your VO₂ max reflects how effectively several important systems work together:
This makes VO₂ max useful for anyone who wants to understand their current fitness, monitor changes in their health and performance, or establish a baseline before starting a focused period of exercise.
Cardiorespiratory fitness is strongly associated with long-term health. Research consistently shows that people with higher levels of cardiorespiratory fitness tend to have a lower risk of cardiovascular disease and premature death than people with low fitness levels.
This does not mean that one test can predict exactly how long an individual will live. However, it does mean that aerobic fitness provides valuable information about an important and modifiable aspect of health.
Unlike your age or family history, your cardiorespiratory fitness is something you can work to improve through appropriately planned exercise.
The American Heart Association has argued that cardiorespiratory fitness should be considered a clinical vital sign because of the additional information it provides about health risks.
A 2018 study involving 122,007 adults found that higher cardiorespiratory fitness was associated with lower long-term mortality across the different fitness groups studied.
A separate meta-analysis of 33 studies found that every one-MET increase in cardiorespiratory fitness was associated with a 13% lower risk of all-cause mortality and a 15% lower risk of coronary heart disease or cardiovascular events.
For most people, the goal is not to achieve an elite athletic score. The goal is to understand where you are now, identify an area of health that can be improved and track whether your exercise is moving you in the right direction.
1. Pre-test screening
We will check your readiness to exercise, explain the procedure and answer any questions before the test begins.
2. Equipment set-up
We will adjust the stationary bike, fit the testing mask and make sure you are comfortable with the equipment.
3. Progressive exercise test
You will begin cycling at a manageable intensity. The resistance will then increase in controlled stages as the test progresses.
The final part is physically demanding because the aim is to measure your maximum aerobic capacity. You remain in control and can stop the test at any point.
4. Your results
We will explain your VO₂ max result, put the number into context and help you understand what it means for your current fitness, health or training goals.
*You do not need to be an experienced cyclist. Our current testing method uses a stationary bike because it provides a controlled and accessible way to progressively increase the exercise demand.
VO₂ max testing is available at Pioneer Performance in Newcastle upon Tyne.
Our current testing is completed on a stationary bike. Treadmill VO₂ max testing is planned for the future.
Whether you are training for an event, starting a new fitness plan or want to understand an important marker of long-term health, we can help you establish a clear and measurable starting point.
If you’re interested in personal training or being coached at Pioneer, get in touch by completing the below form.
