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RU🤔What is VO2max?
VOmax, or maximal oxygen uptake, is a measure of your body’s maximal capacity to utilise oxygen during intense exercise. It’s often measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/ min). This helps to compare values between individuals of different body sizes.
🧐 How do we measure it?
The only way to measure VOmax accurately is by calculating the volume of oxygen and carbon dioxide that enters and exits your respiratory system during a maximal effort. This is usually done in an exercise physiology lab with specialised medical equipment.
🤨 How accurate is my watch’s estimation?
For some people, it can be very close to their true VO2max measured in a lab but for others it can be way off. Your watch estimates your VO2max using an algorithm based off of your pace and heart rate during activities. If you don’t have an external heart rate monitor, then your VOmax is probably wrong. You must wear an external chest strap or arm band to accurately measure your heart rate in order to get the best possible estimation.
😮💨 How can I improve my VO2max?
You need to train at or close to VO2max for short durations. This can be done with interval training where you raise your heart rate for short bursts, recover and repeat until you have accumulated at least 8 mins of high intensity volume. This will get you the best results. It’s also important to do lots of low intensity volume at around 60% of your VO2max to improve your body’s efficiency at transporting oxygen to working muscles.
How good is your VO2max? Let me know in the comments 👇
🔬 Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd
Edition, Vivian H. Heyward, 1998. p48.
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