By Sereina Urech, physiotherapist and Head of Operations, Kineo Seefeld
What does your VO₂max really tell you?
Your sports watch shows a VO₂max after every run. Sometimes it goes up, sometimes down, and in running groups people like to compare it. But how accurate is this number, and what does it do for your training?
If you want to know exactly, you measure your VO₂max with cardiopulmonary exercise testing (spiroergometry). In this article, we explain what the value means, how the test works, how it differs from a lactate test and how to use the results for your training.
What is VO₂max?
VO₂max stands for maximal oxygen uptake. It describes how much oxygen your body can take in and use in the muscles per minute at maximum effort. It is usually given in millilitres per minute per kilogram of body weight (ml/min/kg).
Three systems determine the value:
- Heart and circulation: how much blood the heart can pump per minute. This is the most important factor.
- Blood: how much oxygen the blood can transport, mainly depending on haemoglobin.
- Muscles: how well the muscles take up and use the oxygen, for example via capillaries and mitochondria.
VO₂max is partly genetically determined, but can be improved significantly through training. It declines with age, more slowly if you train regularly. Good endurance capacity is also considered an important marker of general health.
Why VO₂max isn’t everything
Two runners with the same VO₂max can be very different in speed. Other decisive factors are:
- Thresholds: what proportion of your VO₂max you can sustain over a longer period before lactate builds up
- Running economy: how much oxygen you need at a given pace. Technique, strength and shoes all play a part here.
- Experience and pacing: how well you pace yourself in a race
The values on your sports watch are estimates based on heart rate and pace. They can be helpful as a trend, but in individual cases can differ considerably from the measured value, for example in the heat, on hilly terrain or with inaccurate heart rate measurement.
How cardiopulmonary exercise testing works
During the test, you wear a breathing mask that analyses every breath. Oxygen uptake, carbon dioxide output, breathing volume and heart rate are measured. The load increases in steps or as a ramp until you can’t go on.
From the data, we can read:
- VO₂max or VO₂peak: the highest measured oxygen uptake
- Ventilatory thresholds (VT1 and VT2): points at which your breathing changes abruptly. They roughly correspond to the transition from easy base training to moderate intensity and from moderate to hard intensity.
- Training zones: heart rate and pace zones for your training
- Energy metabolism: how much energy you use at which pace and how the proportion of fat and carbohydrates shifts
Cardiopulmonary exercise test or lactate test?
In a lactate test, a drop of blood is taken from the earlobe or finger at each stage and the lactate concentration is determined. This gives your lactate thresholds and training zones. Spiroergometry also measures oxygen uptake and therefore VO₂max and energy consumption.
For simply guiding their training, a lactate test is enough for many recreational runners. If you want to know your VO₂max, understand your breathing under load or plan your energy use for long races, you’ll benefit from spiroergometry.
How we use spiroergometry at Kineo
A test is only as good as what you make of it. That’s why preparation, analysis and training planning are part of it.
1. Our check before the test
- Health questions: cardiovascular complaints, medication, current infections and injuries
- Training level and goal: weekly volume, recent races and what you want to achieve with the test
- Test protocol: we adapt the starting pace and stages to your fitness level
- Musculoskeletal system: if you have complaints, we clarify with Runners Physio whether a maximal test makes sense
2. How we build your training
- Analysis: we translate thresholds and VO₂max into concrete heart rate and pace zones.
- Base, the first 6–8 weeks: most runs below the first threshold to strengthen the aerobic base.
- Targeted intervals: high intensity once or twice a week, for example 4 x 4 minutes very brisk with 3 minutes of easy jogging in between.
- Retest after 8–12 weeks: this shows you whether your VO₂max and thresholds have changed, and we adjust the zones.
3. Kineo services we use
- Lactate step test as an alternative or addition to spiroergometry
- Runners Physio if complaints limit your training or the test
- Currex 5D running analysis for better running economy
- High-intensity interval training for targeted work on your VO₂max
When a maximal test isn’t right
A performance test doesn’t replace a cardiological examination. If you have chest pain or shortness of breath during exercise, palpitations, dizziness or fainting, a known heart condition or several risk factors such as high blood pressure, diabetes or smoking, have yourself checked by a doctor first. If you have an acute infection, postpone the test.
From our practice
Many runners are surprised how slow their easy zone actually is. For years they’ve done almost every run at a medium pace, too fast for base training and too slow for real intervals. Those who know their zones and train consistently by them often improve more clearly than with more kilometres.
The Kineo Performance Lab in Seefeld
At Kineo Seefeld at Seefeldstrasse 83, Feldeggstrasse stop on trams 2 and 4, the Kineo Performance Lab is in the same building. There we offer the lactate step test for CHF 200 and spiroergometry for CHF 270, plus the Endurance Lab and Run Performance Lab packages. On the ground floor you’ll find the Kineo Runners Lab with running shoes and Currex 5D running analysis, and on the first floor the physiotherapy practice with Runners Physio.
Frequently asked questions
How accurate is the VO₂max on my sports watch?
It is an estimate based on heart rate and pace. As a trend over weeks it can be useful, but the absolute value can differ considerably from the measured one.
How do I prepare for a cardiopulmonary exercise test?
Come rested, so no hard session the day before. Eat normally, but no large meal two to three hours beforehand. Bring sports clothes and your usual running shoes.
Can I improve my VO₂max?
Yes. Regular endurance training with a combination of easy base runs and targeted intervals increases VO₂max, especially in beginners and people returning to training.
How often should I test?
For most people, one test at the start of a training phase and a retest after about 8–12 weeks is enough.
You might also like
- Lactate test: what it measures and who it helps
- Marathon and half marathon: preparing injury-free
- Running over 50
Book an appointment
Want to measure your VO₂max and train more effectively? Book your appointment at Kineo Seefeld or contact the Performance Lab directly.
