An Easy Way to Measure Your VO2 Max!

Here’s a do-it-yourself method for measuring your VO2max (your true fitness level).  If you want an exact measurement, it usually takes less than 30 minutes.  You walk on a treadmill while wearing a facemask and we analyze your breath.  It costs less than $95 and includes recommendations about how to increase your speed.  But for the do-it-yourselfer, here’s a plan that gives a good estimate.

Researchers at Brigham Young University derived the following formula by first testing 18 to 29 year old college student in the exercise lab and then taking them to the track.  It is most accurate for that age group but will give people of any age a good estimate[1]. 

Here’s how to do it…

1.      Warm up by jogging for 2 minutes.

2.      Jog one mile at an easy, steady pace, making sure that you take longer than eight minutes (males), or more than nine minutes (females).  Keep track of how long it actually takes you.

3.      Check your heart rate at the end of the mile.

4.      For the calculations you also need to know how much you weigh.

  Here’s how you do the calculation: 

1. If you are male, start with the number 108.844.  If you are female, begin with 100.5
2. Calculate your weight in kilograms by dividing your weight in pounds by 2.2.  Then multiply your weight in kilograms by 0.1636.  Finally, subtract the resulting number from either 108.844 (male) or 100.5 (female).  Example:  Kathy weighs 139 pounds.  (a) 139/2.2= 63.2 kilograms.  (b) 63.2 x 0.1636 = 10.34.  (c)  100.5-10.34 = 90.16
3. Convert the time it took you to jog the mile into a decimal number.  Multiply this decimal number by 1.438.  Subtract the result from the last number obtained in step #2.  EXAMPLE:  (a) Kathy jogged her mile in 10 minutes and 15 seconds, which is 10.25 minutes.  (b) 10.25 x 1.438 = 14.74.  (c)  90.16 – 14.74 = 75.42.
4. To obtain your VO2max, multiply your heart rate (taken right at the end of the one mile jog) by 0.1928.  Subtract the result from the last number obtained in step #3.  Example:  Kathy’s heart rate at the end of the mile was 132. (a) 132 x 0.1928 = 25.45. (b) 75.42 – 25.45 = 49.97.  So, Kathy’s VO2max is about 50 milliliters of oxygen per kilogram of body weight per minute.  With a VO2max of 50, she should be able to complete a 5K in around 29 minutes, a 10K in about 41:20, and a marathon in 3:11.

  The formulas: 

 Male …   108.844 – [lbs./2.2 (0.1636)] – [time (1.438)] – [HR (0.1928)]

Female… 100.5 – [lbs./2.2 (0.1636)] – [time (1.438)] – [HR (0.1928)]

Here’s how to use the number to make some predictions in your race times and your mortality[2]:  

If your VO2max is less than the number listed by your age, your decreased fitness is at least as risky as smoking one pack of cigarettes per day or having diabetes or hypertension.

Age 20-39             36.75  less than this is as risky as smoking cigarettes

40-49                   34.65

50-59                    30.80

60 and up       26.65

  In addition, a VO2 max check-up can give you some idea of what to expect in an upcoming 10K.  For instance, if your VO2max is approximately 40, you should be able to run the 10K in about 50 minutes.  With a VO2max of 45, you should cruise through a 10-K course at about 45:15.  At 50, you’ll run a 41:20, at 55 you’ll post about 38:06, at 60 you do about 35:30,   65 gives you 33 minutes, and 70 equals 31 minutes flat.

  If you want to measure your VO2 max directly and obtain a detailed, personalized plan for increasing your VO2 max, be sure and call us at the runels Center for Lifelong Health (800-625-2612).  We will also discuss hormone measurement and normalization if you wish. 

Happy running and walking and remember to train for better life, not just more days.   

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