How to Calculate vVO2max

Written by rae harris
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How to Calculate vVO2max
You can easily estimate your vVO2 max with a six-minute run. (running image by Byron Moore from Fotolia.com)

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.

Skill level:
Moderate

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Things you need

  • Six-minute running distance
  • Calculator

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Instructions

  1. 1

    Go to a running track or trail where it will be easy to chart your running distance.

  2. 2

    Warm up completely.

  3. 3

    Run for six minutes at the fastest pace you can maintain for the entire six minutes.

  4. 4

    Calculate your running distance in meters.

  5. 5

    Divide your running distance by 360 seconds to calculate your vVO2 max in meters/second.

Tips and warnings

  • 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.

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