VO2 Max Heart Rate

Question

Hi there, I've just graduated with a sports science degree and I have recently bought an elliptical cross trainer. It's quite a cheap one for £180 but I was wondering if there was some way I could test my V02max on it?

Answer

I'm guessing you learned about VO2 Max Heart Rate while getting your sports science degree but have misplaced your notes? (just kidding)

Some people think you can get your VO2 Max with a heart rate monitor, or on a program on an elliptical trainer or treadmill but that's not the case. Some treadmills like mine (Pace Master Gold Elite Folding) will give you a quasi VO2 max test based on age, weight and heart rate - while not a true VO2 Max test it's a good ballpark to get started with cardio training and is relative to itself.

A heart rate monitor like the Polar F6 or Polar F11 is another great tool for tracking your heart rate and determining your AT (Aerobic Threshold) but will not give you a true measure of your VO2 Max.

The only precise way to determine your VO2 max is to get a clinical metabolic test from a qualified provider (Universities and some health clubs are good places to check). A metabolic test is  a graded exercise test (either on a treadmill or on a cycloergometer) in which exercise intensity is progressively increased while measuring ventilation, oxygen and carbon dioxide concentration of the inhaled and exhaled air.

In other words, when your body stops consuming more oxygen while the workload increases, you've reached your VO2 Max.

Knowing your VO2 Max is beneficial but I wouldn't stay up at night worrying about. Figure out your AT (aerobic threshold) and do your cardio training according to zone charts for your specific goal.