Do you know your VO2max?

What is VO2max I hear you ask!

To measure your fitness you need to know the volume of oxygen (ml) your body consumes whilst exercising at your maximum capacity. VO2max is the maxiumum amount of O2 in milliletres you can use in one minute per body weight (kg).

The fitter you become the more oxygen your body will consume, allowing you to exercise longer and at higher intensity. It has been proven that is you increase your exercise levels to 3 -5 times per week training for 20mins between 65-85% of the VO2maximum you will see results.

Male athletes have a mean average of 3.5L/min and females 2.7L/min

To test this the step test is the easiest way to find out your fitness levels.

Ensure you have a good bench with a good step height (no higher than 15'')

Step up and down for 3minutes and then find your pulse, take for 15 seconds and times by 4 to get per minute heart rate.


Female Levels

Age 20-29

Poor 23.6 - 28.9
Fair 29.0 - 32.9
Good 33.0 - 36.9
Excellent 37.0 - 41.0
Superior >41.0

Age 30-39

Poor 31.5 - 35.4
Fair 35.5 - 40.9
Good 41.0 - 44.9
Excellent 45.0 - 49.4
Superior >49.4