Vo2 Max testing from The Performance Lab is the gold standard for cardiovascular fitness and aerobic endurance measuring. Our Vo2 Max test examines your ability to utilise oxygen whilst exercising and is an essential indicator for all-cause mortality, general fitness and endurance.
This test is ideal for amateur and professional athletes alike, providing critical and comprehensive fitness testing to excel in your training regime. Vo2 stands for volume (V), oxygen (o2), and your total aerobic capacity (max) measured at a rate of oxygen consumption whilst under incremental exertion.
Increase your overall energy levels, prevent overexertion during training, and decrease your risk of disease whilst boosting health and longevity with the results of our Vo2 Max testing.
Advantages of Vo2 Max Testing
Boost energy levels
Increase your energy by determining the optimum amount of aerobic exercise needed to burn body fat and increase overall fitness. Choose from three different devices to measure your Vo2 Max levels.
Pinpoint your target intensity zones
Knowing your Vo2 Max capacity allows you to unlock your full potential and to better understand your current target intensity zones so that your training is as effective as it can be, do away with calculations and base your training and goals on how your body actually tolerates increasing intensities.
lower risks of all-cause mortality & disease
Vo2 Max is a reliable indicator of the risk of disease and all-cause mortality and can empower individuals to improve overall well-being in order to increase Vo2 Max for their sex, age, and weight.
Obtain accurate and detailed performance results
Unlike simple heart rate tests using average estimates, Vo2 Max testing uses the latest breath by breath technology to accurately measure Vo2 Max levels, aerobic and anaerobic thresholds, fat max, and respiratory capacity with spirometry testing.
How is the Vo2 test performed at The Performance Lab?
Our Vo2 Max testing is conducted with state-of-the-art technology that accurately measures your concentrations of oxygen and carbon dioxide through a technique referred to as indirect calorimetry. The process works like this:
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Schedule a consultation with The Performance Lab for Vo2 Max testing. Our performance coaches will provide you with a suitable appointment at our premises in Co Tipperary as well as anything you need to do in anticipation of the test.
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On the date of your appointment and upon arrival at our facility, our team will provide you with a heart rate strap and face mask. The mask is designed to not cause discomfort whilst exercising and our professionals will assist with fitting the mask properly.
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The Vo2 Max Test is completed on the mode of your choosing (Run, Cycle or Row) using a ramp protocol. Where you will begin at a very low intensity, with the intensity gradually increasing over a period of 6 – 20 minutes until the test is stopped or you reach maximal voluntary exhaustion. The ratio of carbon dioxide to oxygen alongside your heart rate is assessed throughout giving key insights about your physiological limitations and how to train so you reach your goal faster.
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Upon completion of the exercise, our team will provide you with a consultation as well as all of the results of your Vo2 Max test, including a thorough explanation of all key metrics revealed during the test. Our report gives you key pacing and zones to input directly into your training alongside, fuelling strategies and the allusive Vo2 max number all explained by one of our expert team members.
What can You Expect from the Vo2 Max Testing at The Performance Lab?
The Performance Lab’s Vo2 Max testing is conducted with our motto “measure everything, guess nothing” in mind. Consequently, our team of professional performance coaches will ensure that you are provided with the following upon your consultation for Vo2 Max testing:
Reliable data
We use the latest medical-grade technologies to ensure that all measurements taken during the Vo2 Max test are accurate and reliable. Whereas many other fitness tests use estimates or rough proxies for performance, Vo2 Max testing is far more precise and yields crucial data which you can use to improve your fitness and performance. All data will be provided in an extensive report following the Vo2 Max test.
Extensive reports
Our Vo2 Max tests include all relevant data and information gathered during your consultation. Our printed report is extensive and contains information such as your Vo2 score, max heart rate, aerobic and anaerobic thresholds, fat max, fuelling requirements. This information can give you a detailed impression of the three key components tested, Ventilation (Lungs), Delivery (Cardio Vascular) and Utilisation (Muscular).
Reliability
The results of your Vo2 Max are reliable and act as a trustworthy indicator of your general overall fitness performance. As the gold standard of cardiovascular fitness testing, Vo2 Max testing is a must for any beginner, amateur, or professional athlete looking to achieve their very best performance goals.
What is a good Vo2 Max Score?
Your Vo2 Max score is determined by many important factors and as such it provides meaningful information for your lifestyle and circumstances. Factors that are considered in the calculation of a Vo2 score include your age, sex, weight, level of physical activity, and your elevation from sea level (e.g. if you train in Ireland or you cycle in the Alps in Switzerland).
Additional criteria that can affect your Vo2 Max score include your overall nutrition, frequency of athletic training, and genetics.
There is no single Vo2 Max level that is representative of all individuals. The results range from very poor to superior (worst to best) and are measured as a relative score represented in the maximum amount of oxygen you can take in and utilise per minute relative to your body weight (kg) – ml/kg/min.
Mandates on the Day of Testing
Before attending a consultation with The Performance Lab for Vo2 Max testing, it is essential to be aware of a few criteria in order to get the most accurate results.
Firstly, refrain from drinking tea or coffee for a minimum of two hours prior to your test. Furthermore, avoid eating food or consuming any stimulants two hours before the test. Drinking water is acceptable and recommended to maintain hydration throughout the day and just before exercising.
Do not exercise on the date of your consultation or any strenuous activity 24 hours prior to testing. The Vo2 Max test is primarily cardiovascular in nature, so avoid any other exercise so as not to skew the results.
How is Vo2 Max Calculated?
Vo2 Max is measured via a method known as indirect calorimetry using the Fick Equation. This is only accurately obtained using gold standard equipment such as the metabolic cart similar to the one used at The Performance Lab. The volume of oxygen (Vo2) & carbon dioxide (Vco2) taken up together with the volume of oxygen (Vo2) & carbon dioxide (Vco2) expelled allows us to calculate your Vo2 Max. The results are then normalised and account for such factors as your age, sex, weight, elevation from sea level, as well as any other relevant criteria.
Your Vo2 Max levels are measured with a medical metabolic cart attached to your worn face mask during the test. Your breaths are measured in a mixing chamber which analyses the total volume of air as well as the ratio of oxygen to carbon dioxide, breath by breath. The gas flows, volumes, and concentrations of oxygen and carbon dioxide are used to establish your Vo2 Max score measured in ml/kg/min.
These measurements are taken multiple times a minute over the course of the test when experiencing different levels of exertion, starting from simple walking/pedalling to more strenuous exercise. This yields more accurate measurements of your Vo2 Max.
What are the Best Ways to Improve Your Vo2 Max Score?
The best ways to improve your Vo2 Max are to engage in intense exercises that increase your lung capacity and your maximum oxygen uptake. Examples include:
- Increase the intensity of your training regime to at least 60% higher than your current Vo2 Max levels. Routinely training at higher intensities than your current Vo2 Max level can gradually increase your oxygen uptake.
- Vary your exercise regime with high-intensity interval training (HIIT) at Vo2 Max levels at least 80% higher than your current Vo2 Max level. The short intervals of maximum effort exercise helps to naturally increase your maximum Vo2 level.
- Understanding that the above recommendations while important to raise ones Vo2 Max are also highly taxing on the human body. This is integral to achieving better results by offsetting Vo2 Max training with lower intensity training such as zone 2 to complement and help recovery of higher intensity training bouts which is also provided during the consultation following your Vo2 max Test.
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Open Hours
Sun – Fri: Contact for availability
Sat: 6am – 7pm
Location
Killinan, Thurles,
Co. Tipperary
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(085) 1179316
info@theperformancelab.ie