My VO2 Max estimate

Tooloopee
Tooloopee Posts: 24
in Fitness and Exercise
For the last 4 Saturdays on the trot I have done the "VO2 max calculator - 3 minute step test" from here: http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.aspx
I use the stopwatch here: http://www.online-stopwatch.com/full-screen-stopwatch/
And I use the metronome here: http://www.metronomeonline.com/

Some background before I get into the results......

I'm 41 years old and male - have been extremely sedentary most of my life - no muscle! and pretty unfit. However my weight is good (about 21 BMI)

For a few months now (maybe 6 months or so) I have been using an exercise bike reasonably regularly, 5 or 6 times a week, typically for an hour at an average heart rate intensity of around 75% (139 BPM). Aside from the exercise bike, I remain extremely sedentary (I really mean extremely!!)

Using callipers, one measurement only (so no real confidence in the value - but perhaps more confidence in the trend over time), my estimate of Body Fat percentage over this time has fallen from about 25% to about 18%.

So in summary - I am not lean, am not especially fit (though have made substantial improvements recently) and overall would not expect my VO2 max to be especially good.

The results I have been getting from the step test showed an estimated VO2 max that started out at 51, and has improved every week to 54 this morning. The numbers mean nothing to me - but when I look here: http://www.shapesense.com/fitness-exercise/articles/vo2-and-vo2max.aspx#whatarenormalVO2maxvalues it suggests that I'm some kind of superstar athlete or something!! Clearly its a nonsense (for me in this case) ..... but I'm wondering if there's anything I can take from it at all? Again (like with the Callipers/Body Fat Percentage) - I might not believe the numbers to be accurate, but am liking (and trusting) the trend over time is showing improvement.

Anyone else fancy doing the test and posting their impressions on the accuracy and what they take from it?

A couple of notes on my methodology (as this might lead someone to notice the erroneous nature of my results):
- I don't have a chair of the exact right height - the chair I use is about 17 inches
- I'm 6 ' 2 " - I am surprised that this doesn't come into the calculation at all - obviously I would expect it to be easier for me to step up than someone of 5' for example. Does this throw the estimates way out?
- I find myself struggling to count my pulse accurately for 15 seconds - so instead I just take my HRM reading when the stopwatch shows 3 minutes 12.5 seconds and divide that by 4 - which I assume should be roughly equal to my average pulse rate over the 15 seconds measurement.

Replies

  • brianpperkins
    brianpperkins Posts: 6,124 Member
    You can't just average your HR to get a number you assume equals 15 seconds. The test result is based completely on what your actual HR is at those 15 seconds following completion of the event. By using the wrong numbers, you're skewing the results.
  • sijomial
    sijomial Posts: 19,809 Member
    3 minutes for a VO2 max test sounds rather short!

    Why don't your try a more mainstream way of estimating VO2 max?

    Cooper test if you are a runner.
    Or if you are have access to a Concept2 rower - http://www.concept2.co.uk/indoor-rowers/training/calculators/vo2max-calculator
  • Tooloopee
    Tooloopee Posts: 24
    You can't just average your HR to get a number you assume equals 15 seconds. The test result is based completely on what your actual HR is at those 15 seconds following completion of the event. By using the wrong numbers, you're skewing the results.

    I use my heart rate 7.5 seconds into the 15 second measurement as an approximation of my 15 second heart rate - I really don't believe it will be far out - however I asked for and wanted others opinions - so thank you :) - I'll retry tomorrow morning and manually measure HR.
  • Tooloopee
    Tooloopee Posts: 24
    Why don't your try a more mainstream way of estimating VO2 max?

    To be honest - mainly convenience (and lack of facilities/tools) - I just wanted something I could do regularly in the home, easily, quickly, conveniently and regularly.

    Though I suppose there's nothing stopping me running on the road for 12 minutes and using a GPS tracker for distance (I just googled the copper test :))
  • Azdak
    Azdak Posts: 8,281 Member
    Basically, you are using tests that aren't particularly precise to begin with, and then you are changing things ( eg the step height).
  • hermann341
    hermann341 Posts: 443 Member
    Your results may be a bit over estimated. I recently used a 12 minute treadmill test (3.4 mph, incline increases every minute until it gets to 12%) and compared the results to my last half marathon 3 days before, using this site: http://www.runningforfitness.org/calc/racepaces/rp?metres=5000&hr=0&min=24&sec=59&age=49&gender=M&Submit=Calculate
    50 yrs, male, 206 lb:
    Treadmill results: 40
    Calculation from half (1:55:41): 38.1.
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    You can't just average your HR to get a number you assume equals 15 seconds. The test result is based completely on what your actual HR is at those 15 seconds following completion of the event. By using the wrong numbers, you're skewing the results.

    I use my heart rate 7.5 seconds into the 15 second measurement as an approximation of my 15 second heart rate - I really don't believe it will be far out - however I asked for and wanted others opinions - so thank you :) - I'll retry tomorrow morning and manually measure HR.

    Either you do it right or you don't. If you don't do it right, the numbers the tests give you are meaningless.

Categories