VO2 max is a scale measuring the maximum amount of oxygen used during vigorous physical activity. This scale is the best indicator of aerobic endurance and cardiovascular fitness because it shows how efficiently your cells use oxygen for energy. There are several methods you can use to measure VO2 max, but most of these methods require special equipment such as a specially calibrated treadmill or exercise bike. These tests are quite difficult to perform and are not suitable for all levels of fitness. The fastest and easiest way to measure VO2 your max is to use the basic calculations of the light walking/running ability test.
Step
Method 1 of 3: Calculating VO2 Max without Fitness Test
Step 1. Determine your resting heart rate
There are many health bracelets and watches that are equipped with heart rate monitors. If you have this device, record your heart rate at rest (such as sitting or relaxing doing nothing). The best time to measure your resting heart rate is in the morning when you haven't gotten out of bed.
- To measure your heart rate without an instrument, place two fingers on the artery on the side of your neck, just below your jaw. You should be able to feel your heart rate with that finger.
- Set a seconds counter for 60 seconds, then count how many pulses you feel. The result of this measurement is your resting heart rate per minute (bpm).
Step 2. Calculate your maximum heart rate
The most common way to calculate your maximum heart rate is to subtract 220 from your current age. If you are 25 years old then HRmax Yours is = 220 -25 = 195 heart beats per minute (bpm).
There are some studies that think that this formula oversimplifies the original calculation. You can also estimate your maximum heart rate with the HR formulamax = 205.8 – (0.685 x age).
Step 3. Use the VO. formula2 the simplest max.
The simplest formula for calculating VO2 max is VO2 max = 15 x (maximum heart rate: resting heart rate). This method is considered as accurate as any other general formula.
Units used for VO2 max is the amount of oxygen in millimeters for each kilogram of body weight per minute (ml/kg/minute).
Step 4. Calculate VO2 your max.
With the maximum and minimum heart rate numbers that have been found, you can use the formula to calculate the amount of VO2 max. Let's say your resting heart rate is 80 beats per minute and your maximum heart rate is 195 beats per minute.
- Write the following formula: VO2 max = 15 x (maximum heart rate: resting heart rate)
- Enter the following values: VO2 max = 15 x (195/80).
- Solution: VO2 max = 15 x 2.44 = 36.56 ml/kg/minute.
Method 2 of 3: Using the Rockport Street Fitness Test
Step 1. Install your heart monitor
Walk in slow circles and do 10 minutes of light stretching to warm up before starting the test. If you don't have a heart monitor, you can feel your pulse yourself and determine the number of beats per minute by counting the number of heart beats for 60 seconds.
Step 2. Turn on the timer and walk 1.6 km
You can walk 1.6 km on a treadmill or walk four laps of 0.4 km each on an athletic track. You have to make sure the track is flat enough. Walk as fast as you can without running. Your breathing will become heavier, but you will still be able to speak 2 or 3 words in a row.
On a scale of 1 to 10, your effort should be around 7 or 8
Step 3. Stop the seconds counter and check your heart rate
After 1.6 km, turn off the seconds counter and immediately check your heart rate. If you have a heart rate monitor, record the readings. If not, check your heart rate manually:
- To measure your heart rate without an instrument, place two fingers on the artery on the side of your neck, just below your jaw. You should be able to feel your heart beat with that finger.
- Set a seconds counter for 60 seconds, then count how many pulses you feel. The result of this measurement is your resting heart rate per minute (bpm).
- Continue to walk slowly for 5 minutes to cool down.
Step 4. Calculate VO2 max with the following equation:
VO2 max = 132.853 – (0.0769 x body weight in pounds) - (0.3877 x age) + (6,315 x gender) - (3.2649 x walking duration in minutes) - (0.156 x heart rate). If you are a man, use the number 1. While if you are a woman, use the number 0 to calculate the above formula.
- For example: A 26 year old man weighing 160 pounds, walks 1.6 km for 15 minutes and his heart rate is 120 at the end of the test.
- VO2 = 132.853 – (0.0769 x body weight in pounds) - (0.3877 x age) + (6,315 x gender) - (3.2649 x walking duration in minutes) - (0.156 x heart rate)
- VO2 = 132.853 – (0.0769 x 160) - (0.3877 x 26) + (6,315 x 1) - (3.2649 x 15) - (0.156 x 120)
- VO2 = 132.853 - 12.304 – 10.08 + 6.315 – 48.97 – 18.72 = 49 ml/kg/minute.
Method 3 of 3: Using the Brigham Young University Running Test
Step 1. Install your heart monitor
Walk in slow circles and do 10 minutes of light stretching to warm up before starting the test. If you don't have a heart monitor, you can feel your pulse yourself and determine the number of beats per minute by counting the number of heart beats for 60 seconds.
Step 2. Turn on your seconds counter and run slowly for 1.6 km
You can run on a 0.4 km track for four rounds or on flat roads for 1.6 km. Run at a steady pace and don't let your heart rate exceed 180 beats per minute. For men, don't run for more than 8 minutes per 1.6 km. As for women, do not run more than 9 minutes per 1.6 km.
Step 3. Stop the seconds counter and check your heart rate
After 1.6 km, turn off the seconds counter and immediately check your heart rate. If you have a heart rate monitor, record the readings. Otherwise, check your heart rate using the manual method:
- To measure your heart rate without an instrument, place two fingers on the artery on the side of your neck, just below your jaw. You should be able to feel your heart rate with that finger.
- Set the time for 60 seconds, then count the number of beats you feel. The result of this calculation is your resting heart rate per minute.
- Continue to walk slowly for 5 minutes to cool down.
Step 4. Calculate VO2 your max with a custom equation by gender.
This test has two distinct similarities: one for men and one for women. Be sure to use an equation that matches your gender.
- Women: 100.5 - (0.1636 x body weight in kg) - (1,438 x running time) - (0.1928 x heart rate)
- Men: 108,844 - (0.1636 x body weight in kg) - (1,438 x running time) - (0.1928 x heart rate)
Tips
- To get your weight in kg, multiply your weight in pounds by 0.45.
- If necessary, ask a friend to help you time your walk or run on the track.
- Bring plenty of drinking water to stay well hydrated.
- Some heart rate monitors have a seconds counter function that allows you to view your heart rate at the same time. You can use a monitor with a bonded or unbound model.
