Your VO_2max is your aerobic capacity, or how much oxygen your body’s exercising muscles can use. It is the gold standard for fitness measurement and a very good predictor for running performance.

 

When written out, you will usually see it like this: 55 ml/kg/min. So, this person can utilize 55 milliliters of oxygen per kilogram of body weight per minute at maximal exercise. Values depend on age, fitness, and gender. It does increase with training, to a point.

 

 

The most important information we derive from a VO_2max test is finding the point where the anaerobic threshold occurs. This is the point where lactic acid accumulates faster than it can be cleared by muscles. This is what forces us to slow down. However, this is described as a percentage of VO_2max. For example, you may see someone describe their AT as 70% of VO_2max. The higher the percentage this number is, the better. The other very important number we learn is how fast we run at VO_2max, or velocity at VO_2max. This is useful because after a few years of serious training, our VO₂ doesn’t increase very much, but how fast we run at out VO_2max can improve. Knowing this helps determine workout paces.  Lastly, knowing how much oxygen we use at a given pace helps us know how hard we are working to run a variety of paces. The term for this is coined “running economy.”

 

In short, here is what a VO_2max test can tell you

· Your VO_2max

· Your Anaerobic Threshold

· Your velocity at VO_2max

· Your running economy

· Your maximal heart rate

· Starting point for beginners

· Training weaknesses

· Proper training paces for all training variables– easy/recovery, long runs, tempo runs, intervals, repeats

· When performed a few times a year, you can track your progress and determine if training performed is improving your fitness.

 

Hanson's Coaching Services, LLC

Where science meets the road.

Testing can provide a wealth of information!

What’s your max?

I have been a runner for a long time and I usually encounter two questions. The first is, “What can you run a mile in?” The second is, “What’s your VO_2max?”

Knowing your VO_2max can be more useful than a conversational piece. It can provide you with some useful numbers that will make your training specific to your needs.

I am a very big believer in the testing, which is why I give big discounts for doing multiple tests. The long term data provided by doing tests every so often will make sure that your training is working for you.

· Find your fitness level. 

· Provides us data to determine your proper training intensities.

· Determine your physiological strengths and weaknesses.

· Know your aerobic capacity, maximal heart rate, anaerobic threshold, caloric expenditure at a given pace.  

· Determine your potential for different events.

VO_2max Testing

$90.⁰⁰/test

As always, let me know if you are a member of the

· Stony Creek Running Club

· Lifetime Fitness Running Club

 

OR:

· A student at the high school or college level

Because, you are eligible for a discount on all services, except the testing combo and training packets. They’re already a ridiculous deal!

 

SAMPLE VO2 REPORT

Remember, I strongly believe in the use of testing for your training! That’s why after your first test, I discount your next tests by the following:

· 2nd test: -$25.⁰⁰

· 3rd plus test: 50% off