• VO2 Max Measures Aerobic Fitness and Maximal Oxygen Uptake

• VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise

• It is measured as "milliliters of oxygen used in one minute per kilogram of body weight

• This measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance.

• Theoretically, the more oxygen you can use during high level exercise, the more ATP (energy) you can produce

VO2 Max as a Predictor of Performance

• In elite athletes, VO2 max is not a good predictor of performance. The winner of a marathon race for example, cannot be predicted from maximal oxygen uptake (15).

• Perhaps more significant than VO2 max is the speed at which an athlete can run, bike or swim at VO2 max. Two athletes may have the same level of aerobic power but one may reach their VO2 max at a running speed of 20 km/hr and the other at 22 km/hr.

• While a high VO2 max may be a prerequisite for performance in endurance events at the highest level, other markers such as lactate threshold are more predictive of performance (3). Again, the speed at lactate threshold is more significant than the actual value itself.

• Think of VO2 max as an athletes aerobic potential and the lactate threshold as the marker for how much of that potential they are tapping.

Formula Maximal Heart rate

• Male – 220-Age (Non-athletic)

– 205-Age/2 (Fit)

– 214-0.8*Age (Alternative) • Female

– 226-Age (Non-athletic)

– 211-Age/2 (Fit)

– 209-0.7*Age (Alternative)

• The Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout

• The THR can be calculated as a range of 65%–85% intensity

• Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 − age):65% intensity: (220 − (age = 40)) * 0.65 → 117 bpm85% intensity: (220 − (age = 40)) * 0.85 → 153 bpm

Karvonen method• The Karvonen method factors in Resting Heart Rate

(HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%:– THR = ((HRmax − HRrest) × %Intensity) + HRrest

• Example for someone with a HRmax of 180 and a HRrest of 70:50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm