I've always wanted to get a VO2 Max test just to learn more about my fitness levels and see what the experience is like. I had a chance to work with a guy who works with some of the elite runners and XC skiers in the Twin Cities and have a meeting with him on Wednesday to unpack the results but thought I would share the initial report here.

My Takeaways
- It was cool but weird to run with the equivalent of a fighter pilot mask on a treadmill. Also, the last couple of minutes felt like they took 2 days.
- I was shocked at the result. I figured it would be in the low 50's based on my Chicago Marathon time. I'll be curious what he says on Wednesday. The numbers suggest I could take a few minutes off my marathon PR with a smarter race plan and better training plan and I figured my PR days were done.
- The data shows I have a heavy reliance on carbs vs fat. I'm not sure what that actually means.
- Based on the data and some initial conversations with him, it sounds like he wants my slow days to be even slower (HR <120) and my fast days to be faster. I'll be curious if this is the case but that is wild to me.

Final Takeaway: If you can find a place in your area that does the testing and analysis, and you're passionate about endurance sports, do it. Kind of cool to learn more about this side of yourself

Test Results
This analysis evaluates Sooner Born's metabolic efficiency, substrate utilization, and cardiorespiratory performance during a progressive treadmill-based test. Testing protocols and individual health considerations are integrated to contextualize findings and recommendations.

Testing Protocol
The treadmill protocol was a stepwise increase in speed at constant intervals until volitional fatigue, with the following specifics:

• Warm-Up: 8 minutes at 5.5-6.0 mph with 0.5% incline.
• Incremental Speed Increases: Speed increased by 0.5 mph per minute starting at 4 mph, culminating at 12 mph.
• Cool-Down: Gradual reduction to walking speed and active recovery (~23 minutes).
• Pre-Test Conditions:
• Sleep: 6 hours.
• Nutrition: Fasted state with no caffeine consumed.
• Recent Activity: 90-minute easy run on Sunday at 2:00 PM.

Key Findings
1. VO Max

• Achieved VO max: 4,746 mL/min (62.9 mL/kg/min at 164 lbs).
• Peak HR: 172 bpm.
• RER at VO max: 0.96, showing heavy carbohydrate reliance at maximum intensity.

2. Ventilatory Thresholds

• First Ventilatory Threshold (VT1): ~5:45 (HR ~120 bpm, VO ~36.7 mL/kg/min, RER ~0.73).
• Substrate utilization: Primarily fat oxidation.
• Ve/VO and Ve/VCO: ~19.47 and ~26.78 (optimal ranges for aerobic efficiency).
• Second Ventilatory Threshold (VT2): ~13:00 (HR ~163 bpm, VO ~57.3 mL/kg/min, RER ~0.87).
• Substrate utilization: Increased carbohydrate reliance; approaching anaerobic threshold.
• Ve/VO and Ve/VCO: Trend upward (~23.94 and ~26.32), signaling increased respiratory effort.

3. Respiratory Efficiency

• Ve/VO and Ve/VCO Trends:
• Early stages: Efficient respiratory patterns with Ve/VO ~2021 and Ve/VCO ~27.
• Mid-late stages: Gradual increases (~2527), reflecting higher ventilatory demand.
• Peak Ve/VO and Ve/VCO: ~27.18 and 27.13 (at HR ~169 bpm), suggesting optimal efficiency nearing VO max.

4. Substrate Utilization

• RER Trends:
• Early: RER ~0.720.74, indicating strong fat utilization.
• Transition zone (VT1 to VT2): RER shifts to ~0.87, with increased carbohydrate reliance.
• End: RER peaks at ~0.96, reflecting near-complete carbohydrate metabolism.

5. Recovery Dynamics

• HR and VO reductions show efficient recovery:
• HR decreased to 161 bpm by 16:45 and 127 bpm at 17:45.
• RER during recovery spiked (1.26), reflecting lactate metabolism and carbohydrate oxidation.

Zone Analysis
Zone 1: Warm-Up / Resting

• HR: 70-100 bpm.
• VO: 6.913.8 mL/kg/min.
• RER: ~0.920.83.
• Observations:
• High resting carbohydrate reliance (RER ~0.92), potentially linked to hypothyroidism or stress.
• Ve/VO (~32.9 at baseline) suggests respiratory inefficiency during rest.

Zone 2: Aerobic Efficiency

• HR: 101-120 bpm.
• VO: ~2233 mL/kg/min.
• RER: 0.740.76.
• Observations:
• Optimal fat-burning zone.
• Ve/VO and Ve/VCO near ideal ranges (1921 and 2628).
• Critical for endurance performance; training here will improve fat metabolism.

Zone 3: Aerobic-Anaerobic Transition (VT1 to VT2)

• HR: 121-163 bpm.
• VO: ~3357 mL/kg/min.
• RER: 0.760.87.
• Observations:
• Carbohydrate reliance increases as fat metabolism tapers.
• Ve/VO and Ve/VCO (~2325) show respiratory adaptation.

Zone 4: Anaerobic Zone

• HR: 164-172 bpm.
• VO: ~5863 mL/kg/min.
• RER: 0.880.96.
• Observations:
• Predominant carbohydrate metabolism.
• Ventilatory efficiency plateaus, with high lactate production.

Recommendations
1. Aerobic Base Training

• Target Zone 2 HR (~101-120 bpm) for sustained efforts (60-90 minutes, 3-4x/week).
• Focus: Enhance fat oxidation efficiency and increase VT1.

2. Interval Training

• Incorporate high-intensity intervals (HR ~164-172 bpm) 1-2x/week.
• Protocol: 4-6 intervals of 3 minutes at Zone 4, with 2-3 minutes recovery.
• Focus: Improve VO max and lactate threshold.

3. Recovery and Stress Management

• Utilize Zone 1 (HR ~70-100 bpm) for post-exercise recovery.
• Introduce diaphragmatic breathing exercises to improve Ve/VO and Ve/VCO.
• Address stress factors and optimize sleep (targeting 7-8 hours).

Recommendations
1. Aerobic Base Training

• Target Zone: Zone 2 (HR ~101-120 bpm).
• Frequency: 34 sessions per week.
• Duration: 6090 minutes per session.
• Purpose: Enhance fat oxidation efficiency, improve mitochondrial density, and increase VT1.

2. Interval Training

• Target Zone: Zone 4 (HR ~164-172 bpm).
• Frequency: 1-2 sessions per week.
• Protocol:
• 4-6 intervals of 3 minutes at Zone 4 intensity.
• Recovery: 2-3 minutes at Zone 1 or light jogging pace.
• Purpose: Improve VO max, raise lactate threshold, and enhance high-intensity performance.

3. Recovery and Stress Management

• Incorporate active recovery sessions in Zone 1 (HR ~70-100 bpm).
• Add diaphragmatic breathing exercises to improve Ve/VO and Ve/VCO efficiency during rest and low-intensity efforts.
• Optimize sleep hygiene to target 7-8 hours of quality rest.

4. Strength and Flexibility

• Include resistance training to strengthen muscles supporting common injury sites (e.g., glutes, hips, core).
• Add yoga or dynamic stretching to improve flexibility and alleviate tension caused by repetitive running mechanics.

Did you have a garmin or other fitness watch VO2Max estimate? Curious how that may have compared to the test.

That's cool. Thanks for sharing. Does that mean that your Max HR is 172? Or is that just the max that you got to during this test, and your actual max is closer to 180?

I use a Coros watch and it says my VO2 Max is 55...but I don't always use it for my treadmill runs so take that with a grain of salt.

My HR got up to 172 in the test but I've seen it higher. I usually estimate my max to be 185. It's something I have on my list of questions for tomorrow. Prior to the test we had discussed not pushing to the max and so I assume that's what we did, however, in the last few mins, it sure felt like he was trying to find it.

What was your velocity at VO2max? What is your marathon PR?

Also, I bet that's not your true VO2max based upon your max heart rate (172 vs. 185 bpm) and RER. An RER of 1.10 or greater is commonly used as an indicator of achieving a true VO2max.

You have more in you which is impressive.

I'd be curious to know why he stopped the test. Did your oxygen consumption plateau?

Looking at the raw data table, I was at 12 mph when I hit the VO2 max value. It also looks like that was about when I got to a 1.0 RER...maybe that was why he cut it off? My RER actually hit 1.1 about a minute later during recovery.

Marathon PB is 2:49:25 a few years ago. Ran 2:50:15ish in October.

Cool info!

Do you happen to have the velocities at VT1 and VT2?

Looking at the time when each was achieved and following the progression of pace:

VT1 - 6.5 mph so 9:15 pace
VT2 - 10.5 mph so 5:42 pace

Quote:

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...he wants my slow days to be even slower (HR <120) and my fast days to be faster.

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I agree with his assessment. Your VT1 is good but could be better. Your VT2 is outstanding. I bet with training adjustments, you could run sub-2:45.

Out of curiosity, do you compete in 10ks or half-marathons? You'd probably dominate them.

Do you do any strength and/or plyometric training?

I look forward to hearing what he further has to say.

Funny enough - my half marathon/10 mile races have been my best performances historically. I've always just attributed that to not having the confidence to go out fast enough in the marathon...some of the reason I wanted to do a fitness test like this.

I started doing more strength and plyos this fall, related to a desire to become a faster XC skier this winter. It's something I definitely hope to keep doing into the spring running times.

I also could lose about 15 lbs and have a physique a little bit closer to a more traditional endurance athlete....without being gaunt like many of them look.

How would you define an outstanding VT1? Is it pace that the threshold is at or a different measurement?

Sooner Born said:

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How would you define an outstanding VT1? Is it pace that the threshold is at or a different measurement?

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Thresholds combine pace and the associated percentage of VO2max. Assuming all of your numbers are accurate, you currently hit VT1 (increasing contribution from carbohydrate) at too slow a speed and too low of a percentage of your VO2max - at a 9:15 pace and 58% of your VO2max. More Zone 2 work would be of great benefit here.

An outstanding VT1 would occur at around a 7:30 pace and 65-70% of your VO2max. Faster paces at VT1 indicate greater running economy and aerobic efficiency.

Check my math with the coach, of course. I'm not a running coach, just a personal trainer who likes to nerd out on this stuff.

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The data shows I have a heavy reliance on carbs vs fat. I'm not sure what that actually means.

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"I hope you like Gu." That's what it means.

BigOil said:

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Did you have a garmin or other fitness watch VO2Max estimate? Curious how that may have compared to the test.

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My Garmin watch says I have the VO2 Max in the bottom of my age and gender and I am an embarrassment to my species.

wcb said:

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Quote:

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The data shows I have a heavy reliance on carbs vs fat. I'm not sure what that actually means.

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"I hope you like Gu." That's what it means.

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Is it a problem that I buy it by the box on Amazon with the subscribe and save turned on? Salted Watermelon or GTFO!

AggieLAX said:

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Sooner Born said:

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How would you define an outstanding VT1? Is it pace that the threshold is at or a different measurement?

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Thresholds combine pace and the associated percentage of VO2max. Assuming all of your numbers are accurate, you currently hit VT1 (increasing contribution from carbohydrate) at too slow a speed and too low of a percentage of your VO2max - at a 9:15 pace and 58% of your VO2max. More Zone 2 work would be of great benefit here.

An outstanding VT1 would occur at around a 7:30 pace and 65-70% of your VO2max. Faster paces at VT1 indicate greater running economy and aerobic efficiency.

Check my math with the coach, of course. I'm not a running coach, just a personal trainer who likes to nerd out on this stuff.

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So basically I have too big of a carb burning window? If I can shrink my carb burning window towards the top end, then I will have more energy longer in distance races?

Interesting thread. I don't see myself actually doing one of these tests, so I was also curious how this compared to a fitness device VO2 max.

I don't know your age, but this test showing over 62 is amazing. I'm 41, and my Garmin says my VO2 max is 49, and assigns me a "fitness age" of 20 (I know, this is probably not backed by anything). I can't imagine what it would say for you!

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So basically I have too big of a carb burning window? If I can shrink my carb burning window towards the top end, then I will have more energy longer in distance races?

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Or, too small of a fat window. But, yes, raising your VT1 will increase fat oxidation at higher intensity/pace; conserving glycogen for later in the race.

AgEng06 said:

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Interesting thread. I don't see myself actually doing one of these tests, so I was also curious how this compared to a fitness device VO2 max.

I don't know your age, but this test showing over 62 is amazing. I'm 41, and my Garmin says my VO2 max is 49, and assigns me a "fitness age" of 20 (I know, this is probably not backed by anything). I can't imagine what it would say for you!

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I saw a video where they compared the Garmin VO2max estimate with an actual test and it was quite close.

Also, there are field tests for VO2max if you don't want to go into a lab,

Ok - had my session with the coach. You are spot on in your observations, LAX. Need to bring VT1 up but a lot of runway on the marathon PR - like 10 minutes if I were to improve my running gait/efficiency as well as some other work.

He stopped the test at the 1.0 mark and didn't pursue max HR.

He said the biggest shocker for him was my Ve/VO2 ratio. It was in the 17's until I tipped over my aerobic threshold and then began to climb. He said that was the biggest indicator that I am leaving a lot of time on the table.

I had to cut the call short as I had something with work pop up but I'm going to work with him for the next few months on improving some of the observations he had and see how it goes. I'll definitely keep an update going here but would absolutely recommend the test for anyone interested!