The American College of Sports Medicine refers to VO2 max as the maximum amount of oxygen that your body can utilize during an intense workout. VO2 max is just one method used by many athletes to determine and improve their aerobic endurance levels during long periods of intense training or exercise, according to the National Sports Conditioning Association. There are number of methods used to determine your VO2 max. The ACSM suggests that the most accurate method for determining your VO2 max is a direct test, which is performed in a sports performance laboratory. However, you may try using the "6 Minute Time Trial" to calculate your Vo2 max at home or at your local gym.
Step 1
Set the speed on the treadmill to a moderate pace and warm up for 8 to 10 minutes.
Step 2
Increase the speed on the treadmill to the fastest pace you can sustain for a full 6 minutes.
Step 3
Make a note of the distance you ran in meters when your stopwatch reaches 6 minutes.
Step 4
Take the distance you ran and divide that number by 360 seconds to determine your VO2 max.
Tips and Warnings
- The NSCA suggests that you can improve your VO2 max by exercising at an intensity level that forces your body to work between 65 and 85 percent of your maximum heart rate. Athletes or those who have a high VO2 max rate can typically endure more intense training and exercises than those who have a low VO2 max rate, according to the ACSM.
- The ACSM warns that you should not confuse VO2 max with lactate threshold or anaerobic threshold, which refers to the point at which lactic acid builds up in your bloodstream quicker than your body can get rid of it.
Things You'll Need
- Treadmill
- Stopwatch
- Calculator
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "NSCA's Essentials of Personal Training"; National Strength and Conditioning Association; 2003
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