VO2 Max

VO2 Max is the maximum amount of oxygen we can utilise during intense (maximal) exercise. It is measured in millilitres of oxygen per minute per kilogram of body weight. This is one factor that will help determine a persons capacity to perform sustained exercise. It is often linked to aerobic endurance.

There is a test that can be used as an estimate of a persons VO2 Max called the Bruce Treadmill test. You can see this test at the link below:
https://www.youtube.com/watch?v=A2z0l9B6aGE

This test is considered the best indicator of a persons cardiovascular fitness and aerobic endurance. High VO2 Max is an indicator of an athletes aerobic endurance potential. During high intensity exercise the more oxygen you can utilise the more ATP you can produce. The higher a persons VO2 Max the more oxygen they are able to utilise.

VO2 max has a genetic component which can be increased through training. There are 2 methods used to help increase VO2 Max, these are training volume and training intensity. As a beginner you can increase VO2 Max by 20% with the appropriate training. Elite athletes find this much more difficult, potentially due to the fact that they are likely to be nearer to their genetic potential.

There are 3 factors that influence VO2 Max:

• Age: Generally our VO2 Max is at its highest by age 20. It decreases up to 30% by age 65
• Gender: Female elite athletes generally have higher VO2 Max levels than man. However, due to the differences in body size, composition, blood volume and haemoglobin content between men and women, a women's VO2 Max is about 20% lover than a mans
• Altitude: As there is less oxygen at higher altitudes athletes will have a decrease in VO2 Max  results of roughly 5 %  with a 5000 feet gain in altitude