Interval training – This is basically an “easy workout” combined with several bursts of intense activity that push you towards your maximum heart rate.There are three key workouts that will dramatically improve your VO2 Max score: Increasing the intensity of your workouts will also boost numbers. Your “starting” VO2 Max level is largely genetic, but that doesn’t mean you can’t improve it – as long as you exercise regularly and keep your body in good shape.Ĭardio exercises like running and biking will help raise your VO2 Max capacity.
There are various ways you can test your VO2 Max capacity yourself (see our calculator above), and while they are not as reliable as a lab reading, they are a good baseline reading that you can use to track relative improvements. The harder you’re working, the higher your heart rate will be and the quicker you’ll breathe – both factors that affect VO2 Max readings. Your heart rate will be monitored throughout the test and several other measurements like blood pressure and breathing will be taken before, after and even between tests to create a full picture of how hard you’re working. The lab tests will vary in design, but they will accurately measure your VO2 Max in a way that smart watches and fitness trackers aren’t yet able to match. (If you’re interested, simply Google ‘ VO2 Max Lab Tests Near Me‘) This is expensive and usually only undertaken by elite athletes. The most accurate readings require comprehensive lab testing that can closely track your oxygen consumption levels. VO2 Max is typically measured during intense exercise, usually by running on a treadmill or cycling. The “score” you see on smart watches and fitness trackers is representative of this calculation. VO2 Max is measured in ml/kg/min (milliliters per kilogram per minute). It’s useful as a measure of your cardiovascular fitness and a great way of charting progress on your fitness journey. Your VO2 MAX number is a measurement of how much oxygen your body can take in and use (maximal oxygen uptake). Here we have male fitness levels rated based on your VO2 Max and age. Enter your finish time in the calculator. Warm up and then run 1.5 miles as fast as you can. 1.5 Mile Walk or Run Test – Another simple method.After 3 minutes, record your pulse (beats per 15 seconds) in our calculator above. Right foot UP, left UP, right DOWN, left DOWN). You set a 3 minute timer and step up and down in a 4-beat sequence. 3 Minute Step Test – This will require a 16 inch bench or step, and a metronome or cadence tape.Walk for 1 mile at a brisk pace (without jogging) then record the test completion time and your pulse rate at the end. Rockport Fitness Walking Test – The famous one mile walk test.
Enter your resting heart rate (beats per 20 seconds) to get a VO2 Max score.
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