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Improve Your Performance With VO2 Max Testing And Personalized Endurance Training Routines
From: Shane Doll
Founder, Shaping Concepts
Charleston, SC
Hi this is Shane. I created this page to explain in more detail the VO2 max/sub-max graded exercise test completed by our partners at Tempo Indoor Cycling and Endurance Training.
Shaping Concepts has teamed up with Tempo Indoor Cycling to provide our Charleston personal training clients with added cardio training options, metabolic assessments, and endurance coaching.
Read through the information below then fill out the web form at the bottom of this page to schedule a test or speak with Tempo endurance coach.
What exactly is VO2?
VO2 stands for Volume of Oxygen. The VO2 Max/Sub-Max Graded Exercise Test measures the volume of oxygen your body consumes at the various intensity levels during exercise.
The maximum rate of oxygen uptake (VO2) is called "VO2 Max". VO2 Max is the gold standard method to measure cardio-respiratory fitness.
To achieve a high VO2 Max, a person must have a well conditioned cardio-respiratory system (heart and lungs) along with significant lean muscle mass that can efficiently absorb oxygen.
Since there is a direct relationship between oxygen consumption (VO2) and calories burned, the VO2 test can also determine how many calories your body is burning at each intensity level.
Listed below are the maximal oxygen uptake norms for men and women.
What is Aerobic Threshold (AeT)?
At low intensity exercise (aerobic energy system) your heart and lungs can easily supply all of the oxygen your body demands.
The intensity level beyond which your body cannot provide all the oxygen needed is called your Aerobic Threshold (AeT). Above this level anaerobic energy pathways kick in to provide the energy requirements.
The greater your VO2 at your Aerobic Threshold, the greater your overall level of conditioning. Many athletes without the benefit of physiological testing overestimate their intensity when attempting to work the aerobic energy system.
Using target heart rate zones for endurance training improves performance while minimizing recovery time and injury risk.
What is Anaerobic Threshold (AT)?
Your Anaerobic Threshold (AT) represents the maximum intensity level that you can maintain for an extended period of time without hitting the “wall” and succumbing to fatigue.
At high levels of exercise intensity your body can’t bring in sufficient oxygen fast enough to meet energy demands. Your body then switches over to the anaerobic energy system (without oxygen) to provide your muscles with energy.
Anaerobic Threshold and Lactate Threshold (LT) are very similar and commonly referred to as the same thing. Lactate Threshold is the point at which lactic acid produced in the muscles is not converted over to usable energy as fast as it’s being produced.
Lactic acid is a byproduct of being in the anaerobic energy system which makes the muscles burn and contributes to fatigue. The higher the exercise intensity the more lactic acid that is produced by the muscles. Knowing this precise threshold enables an athlete to work out most efficiently.
A sample of VO2 test results is shown in the picture below with the Aerobic Threshold (AeT), Lactate Threshold (LT), and V02 Max highlighted in yellow.
How will the VO2 Max test help my fitness and training?
The VO2 test can determine your Aerobic Threshold and Anaerobic Threshold. This is extremely valuable for endurance athletes. Once your Aerobic Threshold and Anaerobic Threshold are determined, your true target heart rate workout zones can be determined. With this information you will know at what intensity (heart rate) you need to train at to improve your performance.
What's the cost for a VO2 Max test?
VO2 Max/Sub-Max Graded Exercise Test: $165
Discount rate for Shaping Concepts personal training clients: $129
The endurance coaches at Tempo Indoor Cycling can put together personalized cardio training programs built around your unique requirements to improve performance.
They can also work with you on a Charleston personal training progarm at Shaping Concepts or design a resistance training program to do on your own. Ask them for more information about coaching, personal training, and TEAM TEMPO.
For more information or to schedule a VO2 Max test...
If you have any questions at all or would like to schedule testing please fill out the web form below. A Tempo endurance coach will contact you right away.