VO2 max is a measure of the maximum amount of oxygen that a person can process while exercising. A higher fitness level leads to a greater VO2 max, allowing a person to exercise at a higher intensity. The vVO2 max is a measure of the velocity or speed at which a person reaches VO2 max. The vVO2 max can be calculated by determining how fast a person is running when he reaches VO2 max. While laboratory testing is the most accurate way to determine vVO2 max, it can be easily estimated by running a six-minute time trial.
Go to a running track or trail where it will be easy to chart your running distance.
Warm up completely.
Run for six minutes at the fastest pace you can maintain for the entire six minutes.
Calculate your running distance in meters.
Divide your running distance by 360 seconds to calculate your vVO2 max in meters/second.
Training at your vVO2 max pace is the best way to improve vVO2 max. Veronique Billat, from the University of Lille, developed a vVO2 max-training routine at which maximum benefits were achieved. This workout includes five three-minute runs, with three minute rests between running repeats. If this training routine is too difficult, try gradually building your training routines until this workout can be achieved. The BrianMac Sports Coach website has a vVO2 max calculator that will calculate your vVO2 max from your six minute running distance, as well as suggest different workouts for you based on your vVO2 max.