VO₂ max refers to how much oxygen your body can absorb and use during exercise. The higher your VO₂ max, the higher your aerobic capacity. Oxygen is used to create ATP (adenosine triphosphate) the usable energy source for our cells. More O₂= longer cell performance= stamina= less lactic acid build up= longer, further, faster.
We can visually isolate and work on exterior muscles in the gym. Sometimes forgotten, we are always working on our heart and lungs, our number one muscles. This is a performance test, performed with a trainer. We can calculate your VO₂ max, giving you a base level of your oxygen performance. A great way to see if it’s an area you should work on, or train purposefully to work on it. If you’re an endurance athlete, have a race you’re training for, let’s see if we can improve on it.
Below is the outline of how the test will go, and the chart of where you sit after the numbers are calculated.
Our lung capacity peaks between age 20-25, a decrease in lung capacity can start around age 35… if training, you can extend your peak to age 50! To stop/slow the decreased lung capacity with age is through exercise. As long as you are living a clean healthy lifestyle… no smoking, good diet, exercise…
Enjoy, and don’t take it too seriously. See it as an opportunity to keep improving on yourself!
| Bruce Treadmill Test Stages, Speeds, and Inclines | ||
| Stage | Treadmill Speed | Treadmill Incline |
| 1 | 1.7 mph | 10% grade |
| 2 | 2.5 mph | 12% grade |
| 3 | 3.4 mph | 14% grade |
| 4 | 4.2 mph | 16% grade |
| 5 | 5.0 mph | 18% grade |
| 6 | 5.5 mph | 20% grade |
| 7 | 6.0 mph | 22% grade |
| VO2 Max Norms for Men as Measured in ml/kg/min | ||||||
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | >55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | >52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | >49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | >48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | >45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | >44.2 |
| VO2 Max Norms for Women as Measured in ml/kg/min | ||||||
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | >41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | >41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | >40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | >36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | >35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | >31.4 |
