How to measure Vo2 max?

To measure VO2 max, the process involves calculating the maximum amount of oxygen that your body can utilize during intense exercise, relative to your body weight over a minute. This measurement can be quantified as milliliters of oxygen used per kilogram of body weight per minute. Specifically, the formula for calculating it is by multiplying your cardiac output (heart rate times stroke volume) by your A-VO2 difference (the difference between the oxygen content in your arteries and veins). This reflects the oxygen your muscles extract from the blood during exercise. Here are ways to measure it:

1. Laboratory Test: The most accurate but requires specific equipment and facilities. Involves wearing a mask connected to a metabolic cart while exercising, gradually increasing the intensity until reaching maximal exertion.

2. 12-Minute Cooper's Test: A field test that can be performed without laboratory equipment. It involves running as far as possible for 12 minutes. The distance covered can then be used to estimate VO2 max using various online calculators.

3. 1-Mile Walk Test: A submaximal test suitable for those who cannot perform high-intensity activity. You walk a mile as fast as possible and measure your heart rate at the end. This data is also used to estimate VO2 max through calculations available online.

It's advisable to choose the method that best suits your health status and available resources 1 2.