How would a VO2 Max test help me?
What is a VO2 Max Test?
A VO2 Max test measures the maximum amount of oxygen your body can use during intense, sustained exercise.
It reflects your aerobic fitness and cardiovascular capacity — in other words, how efficiently your heart, lungs, and muscles work together during physical activity.
At Online Bike Coach, we use the Vo2Master gas-exchange analyzer, which is a PORTABLE, ACCURATE, and PRACTICAL wireless device that operates off a phone or tablet for easy access and application.
It is most effective to perform the test on your focused activity (running, cycling, rowing, or swimming).
If you’re a cyclist, the test can be performed on a bike at the OBC Studio or we can come to you – treadmill, trainer, outdoors, home gym, etc.
✅ Summary:
VO₂ max = the engine size.
Bigger engine = better endurance potential.
Combine it with power data (like FTP) for a complete picture of your cycling performance.
VO2 Max Testing is focused on assessing and optimizing your cycling, running, triathlon, general fitness and health.
A VO₂ max test measures how much oxygen you can use and how efficiently your heart, lungs, and muscles work together during physical activity. Once the assessment is completed, you and Coach Wharton will know how best to approach your training for better aerobic and anaerobic fitness.
Optimized Training
VO2 Max testing helps identify your Aerobic Capacity, allowing you to tailor workouts for maximum endurance and efficiency.
Enhanced Performance
By understanding your oxygen consumption, you can fine-tune pacing strategies and recovery methods to boost athletic performance.
Improved Cardiovascular Health and Longevity
A higher VO2 Max is linked to better heart and lung function, lower risk of early mortality and reduced risk of cardiovascular diseases.
Fatigue Management
VO2 Max testing helps prevent over-training by ensuring you don’t push beyond your aerobic limits, reducing the risk of injury and burnout.
Who Would a VO2 Max Test Help?
Cyclists
Cyclists participating in a Vo2max test usually work with Coach Wharton on their own bike and trainer, at their home. Cyclists undergo a Graded Exercise Test, where a load of resistance, based on watts, increases by a known amount every 3-5 minutes. The test ends when the cyclist can no longer keep up with the work demand. The entire test usually takes less than 30 minutes.
Runners
For runners, a treadmill is optimal, though testing at tracks with known lengths can also be used. The Vo2Master is somewhat sensitive to wind, temperature and humidity, so planning is required for outdoor use. Mornings are preferable.
Triathletes/Swimmers
Triathletes must juggle the physical demands of three different endurance sports. Coach Wharton can measure swim intensity in pools with frequent measurements at the end of timed laps, using pacing for gradual increases in intensity.
General Fitness
EVERYONE now has access to the data provided by a Vo2Max test! We can measure your aerobic and anaerobic fitness via resistance training, hockey, rowing, canoeing, hiking, cross-country ski training via Nordictrack, GroupX classes, and more!
Here is what to expect during a VO2 max testing session
Preparation:
You wear a face mask connected to an instrument that analyzes your breathing (it measures oxygen in and carbon dioxide out). You’re usually also hooked up to heart rate monitors and sometimes electrodes for ECG readings.
Exercise Test
You exercise on a treadmill, rowing machine, pool, or stationary bike.
The intensity gradually increases every few minutes — you’ll face a steeper incline, faster pace, or increased resistance.
You go until you cannot continue the test and reach exhaustion, or until you meet test-ending criteria (like hitting your predicted heart rate max or showing signs of overexertion).
Measurement:
The machine continuously measures the volume and gas concentrations in your breath.
VO₂ max is calculated in milliliters of oxygen used per kilogram of body weight per minute (ml/kg/min).
The point where your oxygen consumption plateaus despite increased effort is considered your VO₂ max.
What It Tells You:
High VO₂ max = good endurance and heart/lung efficiency (typical in well-trained athletes).
Ventilatory Thresholds – where your body begins to change energy systems to keep up with the strain that is placed upon it.
A VO₂ max test will help tailor your training programs, monitor fitness progress, or detect limiters, including cardiovascular issues.
What happens after I perform the VO2 Max test?
In addition to seeing real-time data during your test, you will also receive a report afterward.
This report will come in the form of a PDF and will include information on your VO2 max, in addition to heart rate, power, and your oxygen saturation and hemoglobin levels during exercise
If you are not familiar with what some of these things are, or how to use the information, that is ok!
There is a post-session consultation included where Coach Wharton will go over the report with you and explain each area. You have time to ask any questions you have. We will also discuss how to use the information to help you train more effectively and efficiently going forward!
The post-report session will go over all the information we obtained during the test and cover things such as:
- Where you stand compared to your peers.
- Defining Your Training Zones: Your VO₂ max helps define training zones of intensity for heart rate and power (Zone 1–5), each targeting a different physiological system.
- Training at the right intensity for you and your goals, and how to get better results without overtraining.
- How to Track Progress and Adapt Training. This may include periodically testing VO₂ max in the lab vs. a smartwatch’s estimate. You can see if your fitness is improving and know when and how to change your training volume or intensity.
- Set Realistic Goals. Knowing your VO₂ max gives a benchmark for:
- Setting time goals in races.
Identifying weak spots. This includes identifying whether you need to work more on the aerobic or anaerobic system.
✅ Summary:
VO₂ max = the engine size.
Bigger engine = better endurance potential.
Combine it with power data (like FTP) for a complete picture of your cycling performance.