VO2 Max

VO2 Max Overview
VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.

VO2 max is often used to compare the performance of endurance sports athletes and is expressed as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).

Maximal oxygen uptake (VO2max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. The average young untrained male will have a VO2 max of approximately 45 ml/kg/min. The average young untrained female will score a VO2 max of approximately 38 ml/kg/min. World class male athletes, cyclists and cross-country skiers typically exceed 75 ml/kg/min and a rare few may exceed 85 ml/kg/min for men and 70 ml/kg/min for women.

Some notable endurance athletes with extremely high VO2 Max results include:
92.5 Greg LeMond, professional cyclist
90.0 Bjørn Dæhlie, Norwegian cross country skier
88.0 Miguel Indurain, professional cyclist
84.4 Steve Prefontaine,US runner
84.0 Lance Armstrong, professional cyclist
78.5 Bill Rodgers, 2:09:27 marathoner
76.0 Alberto Salazar, 2:08:51 marathoner

To put this into perspective, thoroughbred horses have a VO2 max of around 180 ml/kg/min. Siberian dogs running in the Iditarod Trail Sled Dog Race sled race have VO2 values as high as 240 ml/kg/min.

Measuring VO2 Max
Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.

My Results
I took the VO2 max test today at my gym, which included a 1.5 mile run on a treadmill. Not having completed such a test in the past, I didn't know how fast I could or should run this distance. I ended up completing the 1.5 miles in 09:46 minutes (6:30 min/mile pace). My resting heart rate prior to the test was 42 bpm. My max Heart Rate during the test was 184 bpm. My VO2 max results were 54.5 ml/kg/min. I will retake this test about every 8 weeks to measure my progress.