Enduraprep_VO2_Max_Cardiff

Are you in the zone?

Our testing facility has been open in Cardiff for a couple of months and we have already provided individuals with a plethora of useful data to apply to their training. Our VO2 Max test not only provides an athlete with a VO2 Max score but also during the test our equipment picks up an individual’s aerobic and anaerobic thresholds. It uses these (with your peak heart rate rate) to create four unique training zones. Below I have laid out results of VO2 Max tests for 6 different athletes we have tested recently. Individuals have been paired based on their similar VO2 max scores and through some information gathering I can suggest they are at a similar point along their endurance career too. We could suggest A&B = novice, C&D = experienced age group athlete, E&F = elite age group athlete.     

In the second column, peak heart rate (HR), this is the highest beats per minute reached during the VO2 Max ramp test. You have likely heard of the theory 220 – Your Age = Maximum Heart Rate. We can see that only athletes B and C fall in line with this theory. The other 4 athletes are between 12 and 18 bpm out from the theory.

Third column, anaerobic threshold (AT), our equipment highlights this point during the ramp test. It is the point at which anaerobic processes become more dominant and lactic acid begins to accumulate above resting levels in the body.   

Fourth column, VO2 Max, measured in milliliters of oxygen per kilogram of body weight per minute. The maximum amount of oxygen an individual can use during intense exercise, sometimes referred to as ‘the size of your engine.’

Fifth column, essentially how much of your engine can you use for a sustained effort. An average person (not average athlete) would score around 70%. Elite athletes can score 88-94%.

Sixth column, based on the test data our software creates unique training intensity zones. I have just picked one zone to show you here, the results actually provide four (Low, Moderate, High & Peak). The ‘moderate’ or aerobic endurance zone is the area where endurance athletes will spend most of their training, so it could be said is the most important one to get right.

Seventh column, for comparison I have taken a well used theory which works out an individual’s aerobic zone based on a % of their anaerobic threshold heart rate. We can see that for every athlete our test suggests their aerobic training zone starts between 20 and 32 BPM higher than  and stretches 7-10 beats beyond that of the theory. In short by following the theory these athletes could have been riding at intensities much to low to really get ‘bang for their buck’ from their long endurance rides or runs. Granted there is merit to going out and riding at a lower intensity, it’s better than lying on the couch. However, to force the body to adapt and grow their endurance capabilities effectively they may need to be working much harder than they thought.    

For reference I have provided screen shots of the individuals ventilation graphs below. The green line shows ventilation (Ve/VO2 – the relationship between ventilation and oxygen uptake), the blue line shows heart rate (BPM). The vertical blue line indicates the aerobic threshold and the vertical green line is the anaerobic threshold. You’ll notice different shapes to the curve of the ventilation line, perhaps I’ll go into detail in another write up, but in short, the shape of the line gives us an insight into the condition of an athlete and can help identify strengths and weaknesses to further support their training.  

For more information on testing visit www.enduraprep.co.uk/testing Or if you have any queries please contact Lawrence@enduraprep.co.uk

Athlete A

Athlete B

Athlete C 

Athlete D

Athlete E 

Athlete F 

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