VO₂Max refers to the maximum amount of oxygen your body can absorb and use during exercise.
Oxygen volume is measured in milliliters of oxygen per kilogram of body per minute (mL/kg/min). If your VO₂Max is 45 that means you inhale 45mL of oxygen per kilogram of body mass per minute.
This is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The more oxygen a person can use during intense exercise, the more energy a person can produce. This test is considered the gold standard for determining cardiorespiratory fitness because the muscles need oxygen for prolonged aerobic exercise, and the heart must pump adequate amounts of blood through the circulation to meet the demands of aerobic exercise.
The higher your VO₂Max, the more oxygen your body can consume and the more efficiently your body can use that oxygen to generate the maximum amount of energy in the form of ATP.
What is a cardiometabolic test?
A cardiometabolic test is an incremental exercise test performed on a treadmill or bicycle while connected to a device capable of analyzing inhaled and exhaled air. The test provides data on the amount of oxygen you use during exercise and determines the maximum amount of oxygen you can consume during exercise.
The test starts at a low intensity and gradually increases the effort until you reach exhaustion.
During the test, data on oxygen consumption, heart rate, ventilation capacity and energy consumption are recorded.
What do you get from this test?
Speed VO₂Max Heart rate
14.1 48 178
km/h mL/kg/min bpm
Ventilation Volume of inspired/expired air Respiratory rate
110 2.1 65
IT/ min L bpm
1. A complete metabolic report which contains the resting metabolic rates but also energy consumption in different effort zones. This way you will know exactly how many calories you consume at rest, during effort, but also what is the main source of energy for certain types of training - that is, you will know exactly how many fats and how many carbohydrates you consume at a certain effort.
Basic Metabolic Rate Active calories Substrate used
kcal/day kcal/day %cho / %fats
2. The maximum volume of oxygen used (VO₂Max- mL/kg/min)
3. Ventilation rate (L/min)
4. Respiratory rate (breaths/min)
5. Maximum Heart Rate/Maximum Heart Rate (bpm)
6. Establishing ventilatory thresholds VT1(Fatmax) and VT2(Anaerobic). The VT1 threshold indicates the transition to aerobic exercise and is the point at which the body is effectively burning fat as fuel (approximately 50/50 fat/carbohydrates). The VT2 threshold indicates the point at which glucose becomes the main fuel source and training becomes anaerobic. VT2 is the point up to which you can sustain maximal effort without reaching the LT2 lactate threshold and accumulating lactic acid beyond the amount it can be processed.
7. Exact determination of effort zones (pulse/speed) by identifying ventilatory thresholds VT1 and VT2 to accurately determine the optimal intensities at which you should train.
Warm Up Fat oxidation Endurance Sustained effort Maximum Effort
8. Establishing the number of calories consumed and the substrate in each effort zone, calculated both on the basis of pulse and on the basis of speed.
All these measurements can help you plan and monitor your training more precisely, but at the same time control the nutritional part for the best results.
How long does the test take?
The duration of the test varies according to the level of each athlete.
A normal VO₂Max test protocol is usually between 8 and 12 minutes long, but a full cardiometabolic test can even take 40-60 minutes in experienced athletes.
The more trained a runner is, the longer the incremental test will be because they can withstand longer bouts of intensity and have a harder time reaching maximal effort. A longer test helps to more accurately identify ventilatory thresholds and can be used to analyze how the body reacts in certain areas of exertion.
How much does such testing cost?
The price for a complete cardiometabolic test is 650 Ron.
Cardiometabolic testing + lactate analysis - 800 Ron
Cardiometabolic testing + lactate analysis + oxygen saturation analysis (SmO2) - 1000 Ron
Why do such a test?
There are several reasons why you might consider a VO₂Max test:
To accurately measure your current fitness level.
VO₂Max is the maximum amount of oxygen your body can use during exercise. It is a good indicator of your overall fitness level and aerobic capacity. Knowing your own VO₂Max can help you set realistic fitness goals and track your progress over time.
To design a more effective training program.
Once you know your VO₂Max and exertion zones, you can use them to create a personalized training program that's tailored to your level and goals. This can help you improve your performance and to reach your goals faster, in the most correct way.
To evaluate the effectiveness of your current training program.
If you follow a training program for a period of time, you can take a VO₂Max test to see how certain parameters have evolved. This can help you determine if your training program is working and make adjustments to get the results you want if necessary.
To predict the maximum sustainable running speed for a given event.
VO₂Max can also be used to identify and set the point at which you can sustain maximal effort without reaching the lactate threshold (Maximal Lactate Steady State). This way you can set a race strategy to help you perform at your current maximum capacity.
Cum trebuie să te pregătești pentru protocolul de testare?
Evită orice activitate fizică intensă în ultimele 24 de ore înainte de testare. Ar fi bine să ai cel puțin 24-36 de ore de la ultimul antrenament ca să fii recuperat complet.
Evită consumul de cofeină și alcool pentru cel puțin 12 ore înainte de testare.
Asigură-te că ai cel puțin 8 ore de somn și că vei fi odihnit în ziua testării.
Asigură-te că ai un nivel de hidratare optim înainte de testare. Poți verifica asta simplu în funcție de culoare urinei dimineață după trezire.
Încearcă să ai ultima masă cu cel puțin 2 ore înainte de testare.
Evită să consumi foarte multe fibre și grăsimi, ca înainte de o cursă sau un antrenament intens.
Dacă ai simptome de răceală, dificultate de respiratie, nas înfundat, dureri de cap sau dureri în gât testul va fi reprogramat.
Trebuie să ai la tine echipament de schimb, pantofi de alergare, un prosop și apă.
Încearcă să ajungi cu 10 minute înainte de ora programării ca să pregătim tot ce e nevoie pentru test.