VO2 Max - Not the final predictor of performance...

We all know that genetics play a large part in our performance. We can't all be at the top of our chosen gene pool! Fortunately there are a number of variables involved in performance. The VO2 Max test does however let us know where we fit against others. If you perform the test at the end of this article and you have a high VO2max - good on you. If yours is a little average... don't lose heart! Focus on what you can change. 

VO2 Max is a measure of the rate at which oxygen can be consumed and used by the body. While it is the best predictor of an athlete's aerobic potential, it does not necessarilly determine how good you can be at a given sport or activity. Ability to run, swim, cycle or play sport for longer periods of time is more dependent on the sustainable exercise intensity. A high VO2 max indicates that someone has a big engine, but to be successful an athlete has to be able to use it!

The other thing you should know about VO2 max is that it doesn't respond to training very well. In other words, with a lot of effort, you might be able to boost your VO2 max by 10 percent. On the other hand, you can improve your pace or power at lactate threshold (maximum sustainable intensity level) more than 30 percent! If you decide to go in for a VO2 max test, most facilities can also run a lactate threshold test at the same time. A coach can derive effective training intensities from the information.

A quick base indication can be gained from the Rockport Walking Test. Find a flat one-mile course and walk it as fast as you can without stopping or breaking into a run. At the finish, record your elapsed time and heart rate. Then fill out the following equation:

VO2 max (ml/kg/min) = 132.853 - 0.1692(weight in kg) - 0.3877(age in years) + 6.315(gender) - 3.2649 (elapsed time in minutes) - 0.1565 (heart rate at the end of the test)

• weight in kg = (weight in pounds)/2.2
• Gender = 0 for female, 1 for male

Sample: 35-year-old male who weighs 71 kg and walked the mile in 10:30 and finished with a heart rate of 170: 132.853 - 0.1692(71) - 0.3877(35) + 6.315(1) - 3.2649(10.5) - 0.1565(170) = 52.7 ml/kg/min

Sources:

Outside Magazine 2010

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