VO2 Max
Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.
Factors affecting VO2 max
The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:
· the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
· the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system
Normative data for VO2max
Female (values in ml/kg/min)
Age |
Very Poor |
Poor |
Fair |
Good |
Excellent |
|
13-19 |
<25.0 |
25.0 - 30.9 |
31.0 - 34.9 |
35.0 - 38.9 |
39.0 - 41.9 |
>41.9 |
20-29 |
<23.6 |
23.6 - 28.9 |
29.0 - 32.9 |
33.0 - 36.9 |
37.0 - 41.0 |
>41.0 |
30-39 |
<22.8 |
22.8 - 26.9 |
27.0 - 31.4 |
31.5 - 35.6 |
35.7 - 40.0 |
>40.0 |
40-49 |
<21.0 |
21.0 - 24.4 |
24.5 - 28.9 |
29.0 - 32.8 |
32.9 - 36.9 |
>36.9 |
50-59 |
<20.2 |
20.2 - 22.7 |
22.8 - 26.9 |
27.0 - 31.4 |
31.5 - 35.7 |
>35.7 |
60+ |
<17.5 |
17.5 - 20.1 |
20.2 - 24.4 |
24.5 - 30.2 |
30.3 - 31.4 |
>31.4 |
Male (values in ml/kg/min)
Age |
Very Poor |
Poor |
Fair |
Good |
Excellent |
|
13-19 |
<35.0 |
35.0 - 38.3 |
38.4 - 45.1 |
45.2 - 50.9 |
51.0 - 55.9 |
>55.9 |
20-29 |
<33.0 |
33.0 - 36.4 |
36.5 - 42.4 |
42.5 - 46.4 |
46.5 - 52.4 |
>52.4 |
30-39 |
<31.5 |
31.5 - 35.4 |
35.5 - 40.9 |
41.0 - 44.9 |
45.0 - 49.4 |
>49.4 |
40-49 |
<30.2 |
30.2 - 33.5 |
33.6 - 38.9 |
39.0 - 43.7 |
43.8 - 48.0 |
>48.0 |
50-59 |
<26.1 |
26.1 - 30.9 |
31.0 - 35.7 |
35.8 - 40.9 |
41.0 - 45.3 |
>45.3 |
60+ |
<20.5 |
20.5 - 26.0 |
26.1 - 32.2 |
32.3 - 36.4 |
36.5 - 44.2 |
>44.2 |
Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48
MSFT VO2 max Tables
Level 1 speed is 8 km/hour *to be confirmed*
Subsequent levels increase by 0.5 km/hour
In the table below locate the Level and Shuttle you achieved in the test to find your VO2 max value.
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
4 |
2 |
26.8 |
|
5 |
2 |
30.2 |
4 |
4 |
27.6 |
|
5 |
4 |
31.0 |
4 |
6 |
28.3 |
|
5 |
6 |
31.8 |
4 |
9 |
29.5 |
|
5 |
9 |
32.9 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
6 |
2 |
33.6 |
|
7 |
2 |
37.1 |
6 |
4 |
34.3 |
|
7 |
4 |
37.8 |
6 |
6 |
35.0 |
|
7 |
6 |
38.5 |
6 |
8 |
35.7 |
|
7 |
8 |
39.2 |
6 |
10 |
36.4 |
|
7 |
10 |
39.9 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
8 |
2 |
40.5 |
|
9 |
2 |
43.9 |
8 |
4 |
41.1 |
|
9 |
4 |
44.5 |
8 |
6 |
41.8 |
|
9 |
6 |
45.2 |
8 |
8 |
42.4 |
|
9 |
8 |
45.8 |
8 |
11 |
43.3 |
|
9 |
11 |
46.8 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
10 |
2 |
47.4 |
|
11 |
2 |
50.8 |
10 |
4 |
48.0 |
|
11 |
4 |
51.4 |
10 |
6 |
48.7 |
|
11 |
6 |
51.9 |
10 |
8 |
49.3 |
|
11 |
8 |
52.5 |
10 |
11 |
50.2 |
|
11 |
10 |
53.1 |
|
|
|
|
11 |
12 |
53.7 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
12 |
2 |
54.3 |
|
13 |
2 |
57.6 |
12 |
4 |
54.8 |
|
13 |
4 |
58.2 |
12 |
6 |
55.4 |
|
13 |
6 |
58.7 |
12 |
8 |
56.0 |
|
13 |
8 |
59.3 |
12 |
10 |
56.5 |
|
13 |
10 |
59.8 |
12 |
12 |
57.1 |
|
13 |
13 |
60.6 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
14 |
2 |
61.1 |
|
15 |
2 |
64.6 |
14 |
4 |
61.7 |
|
15 |
4 |
65.1 |
14 |
6 |
62.2 |
|
15 |
6 |
65.6 |
14 |
8 |
62.7 |
|
15 |
8 |
66.2 |
14 |
10 |
63.2 |
|
15 |
10 |
66.7 |
14 |
13 |
64.0 |
|
15 |
13 |
67.5 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
16 |
2 |
68.0 |
|
17 |
2 |
71.4 |
16 |
4 |
68.5 |
|
17 |
4 |
71.9 |
16 |
6 |
69.0 |
|
17 |
6 |
72.4 |
16 |
8 |
69.5 |
|
17 |
8 |
72.9 |
16 |
10 |
69.9 |
|
17 |
10 |
73.4 |
16 |
12 |
70.5 |
|
17 |
12 |
73.9 |
16 |
14 |
70.9 |
|
17 |
14 |
74.4 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
18 |
2 |
74.8 |
|
19 |
2 |
78.3 |
18 |
4 |
75.3 |
|
19 |
4 |
78.8 |
18 |
6 |
75.8 |
|
19 |
6 |
79.2 |
18 |
8 |
76.2 |
|
19 |
8 |
79.7 |
18 |
10 |
76.7 |
|
19 |
10 |
80.2 |
18 |
12 |
77.2 |
|
19 |
12 |
80.6 |
18 |
15 |
77.9 |
|
19 |
15 |
81.3 |
|
|
|
|
|
|
|
Level |
Shuttle |
VO2 Max |
|
Level |
Shuttle |
VO2 Max |
20 |
2 |
81.8 |
|
21 |
2 |
85.2 |
20 |
4 |
82.2 |
|
21 |
4 |
85.6 |
20 |
6 |
82.6 |
|
21 |
6 |
86.1 |
20 |
8 |
83.0 |
|
21 |
8 |
86.5 |
20 |
10 |
83.5 |
|
21 |
10 |
86.9 |
20 |
12 |
83.9 |
|
21 |
12 |
87.4 |
20 |
14 |
84.3 |
|
21 |
14 |
87.8 |
20 |
16 |
84.8 |
|
21 |
16 |
88.2 |