How do you rate your fitness?

Using the most advanced technology in Sports Science, come and see us at Body and Bone to get a complete breakdown of your fitness and health status.

A VO2 max test will assess your fitness potential and determine your body’s maximal aerobic capacity. Using the most advanced technology in Sport Science, you will get a complete breakdown of your fitness status, capacity limits for various training zones and an exact measurement of calories burnt at different training intensities.

Assessing your individual level of fitness will give you the most specific feedback to your health and performance goals.

What is VO2 max?

VO2 max refers to the maximal uptake of oxygen utilised by an individual measured during peak exercise intensity. As exercise activity increases, so does the demand for the body to utilise oxygen. An individual with a higher a VO2 max has a better aerobic capacity and improved cardiorespiratory endurance.

 

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Simplified

A VO2 max test is the most advanced scientific test used to measure your cardiovascular fitness. Your fitness capacity is determined by how efficient your body is at utilising oxygen through gradually increasing levels of exercise until you reach maximum fatigue.

It is the “gold standard” fitness test used by elite athletes all around the world. It is aimed to measure not only your maximal oxygen consumption but determine your aerobic and anaerobic thresholds during incremental stages of exercise.

If you are serious about measuring your fitness improvements or cardiovascular health, this test will give you the most relevant scientific data specific to your needs.

How is the test performed?

Performed on a cycle ergometer (stationary bike), the test requires you to breathe into a mask measuring your ventilation of expired gas through a CardioCoach Metabolic Analyser. The volume and rate in which you breathe (VO2 & VCO2) are monitored along with your heart rate responses (bpm) and power output (watts) performed throughout the test.

Starting from a low intensity, you are instructed to cycle at a constant speed (RPM) whilst the intensity level (watts) is increased incrementally on every minute. The workload will start from low to moderate then to maximal intensity levels until you cannot exceed any further.

The time of the test can last anywhere from 6-20 minutes in duration and you can choose to stop the test at any time.

What results do I receive?

From the results determined by measuring your oxygen consumption (VO2/VCO2), ventilation rate/volume (Ve/VO2; Ve/VCO2), power output (watts), & heart rate (bpm) are:

  • VO2 max (ml O2/kg/min)
  • AeT (Aerobic Threshold)
  • AT (Anaerobic Threshold)
  • Resting and Maximal Heart rate (bpm)
  • Calories burnt and training zones

Aerobic and Anaerobic Threshold

Aerobic Threshold (AeT) is measured at the first rise of your ventilator response during graded exercise. It is regarded as the minimal effort required to reach any improvement in your cardiovascular fitness when performing aerobic exercise. Exercising up to this minimal intensity level for long durations will allow your body to adapt to utilising fat as your primary energy source, also referred to as your “fat burning zone”.

Anaerobic Threshold (AT) is detected through ventilatory equivalents that are highly correlated blood-lactate concentration measurements. This is the level of exercise intensity at which lactic acid accumulates in the working muscles faster than the body can metabolise. This method of determining your lactate threshold is a non-invasive method that does not require blood to be drawn throughout the test. This is also referred to as your Ventilatory Threshold (VT).

Training in these specific zones allows the body to adapt to these intensity levels increasing your capacity to work harder for longer periods.

Calories burnt & Calorie Calculation

As oxygen consumption has a direct relationship with the amount of calories burned, indirect calorimetry can accurately measure the amount of calories your body burns. Measured at different training intensities, you will be able to use this information to know exactly how many calories your body burns at low, moderate, and high exercise levels.

Using a direct method takes out all the guesswork for counting calorie expenditure. Other methods that estimate workloads and maximal heart rates can have high error rates when measuring calorie expenditure.

Resting & maximal heart rate

Heart rate responses are also recorded throughout the entire test so you can determine certain responses at different intensity levels. Your resting heart rate is important to see where we start and how long it takes to recover to a resting state after maximal exercise exhaustion. Your maximal heart rate is measured at the highest peak attained during the test. This measurement takes away the guesswork for estimating maximal values based on calculations.

During certain peaks throughout the test, such as your aerobic and anaerobic thresholds you can determine what training zones your heart rate responds at.

General Fitness

As much as improving your scores with certain time trial tests (distance/time), what would be the added benefit of a VO2 max test?

Firstly, your maximal aerobic speed would determine the best time trial for whichever distance/time test you choose to take, not necessarily your maximal aerobic capacity. For example, when running your stride length x stride rate gives you the most advantage in a running trial. For certain individuals with shorter strides, this can be a disadvantage with your final score due to your running technique or style, not your VO2 max.

Other time trial tests also rely are affected by better movement mechanics (ie. any change in movement – such as changing direction; reaction time; etc) can greatly influence results of the test.

A VO2 max test measures your cardiorespiratory endurance through your ventilation rate and volume that determines exactly what your maximal physiological capability is.

When determining fitness for aerobic capacity, this test gives you a specific benchmark for where your fitness is. Our accredited Exercise Scientists will analyse your results and give you detailed and specific feedback on your fitness score.

Altitude/ Mountain Hiking

Conditioning yourself to get into physical shape for a hike, climb or outdoor trek that is sure to test your body’s limitations. It is important to know here you are from a baseline measurement to understand the limitations your body is expected to endure. This is especially important when your body is not acclimatised to certain environmental conditions such as climbing higher altitudes.

VO2 max decreases after an increase in altitude rises 1600m above sea level. For every 1000m after that, this range continues to decline at approximately 8-11%. Having an average to low VO2 max to start with, will only limit your body’s capability to deal with higher altitudes before relying on supplemental oxygen to survive at higher peaks. This is why it is important to see where you are at sea-level to then estimate how much of an effect different altitude peaks can affect your fitness capacity.

Triathlons, Marathons, Endurance & Fitness Events

From casual competitors to full-time endurance runners, knowing your VO2 max scores can greatly reflect what type of category you fall into. Measuring your VO2 max will specifically measure your fitness to an elite athlete, superior fitness, above average or help identify a baseline needing improvement.

Whether you are wanting to score into a specific category in order to compete or just wanting to know if your body has the edge; this test is designed for you!

Endurance Cyclists

If you are a cyclist at any competing level, this is the most sport specific test used for performance analysis at the highest level. Assessing your aerobic capacity through a VO2 max fitness test can be used to compare your results to elite level cyclists that are able to perform at higher intensities for longer durations. There is normative data with VO2 scores that reflect scores for the world’s best cyclists and other gold medal/ record holding endurance athletes.

Elite athletes

There are many fitness tests used that are sport specific aimed to use as a marker of athletic performance for the chosen athlete.

As a performance indicator, VO2 max is the most advanced scientific test used to analyse an individual’s maximal aerobic capacity. As a benchmark, this test is highly valid and reliable as results can compare changes in not only maximal oxygen consumption but also differences in heart rate responses as well as aerobic and anaerobic thresholds.

Bodyandbone-Plus-iconHow do I prepare for my Vo2 max Performance Test?

For the most accurate results from your test, please ensure you:

  • Ensure you are well rested, hydrated and are not on an empty stomach (you will need energy for this)!
  • If eating prior to testing we advise a light meal at least 30 minutes before.
  • Ensure you are not heavily fatigued/sore from recent training. We advise abstaining for at least 24-48 hrs from any high intensity training.

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VO2 Max Testing Prices

VO2 Max Test

$16000
  • VO2 Max Testing
  • Includes interpretation of results
  • 60 minutes

VO2 Max Testing + DEXA Body Composition Scan

$199
  • VO2 Max Testing + DEXA scan
  • Includes interpretation of results
  • 75 minutes