Monday, June 24, 2013

How to Calculate Your Own VO2Max

Peaks Coaching Group How to Calculate Your Own V02Max

As every cyclist and coach knows, training with power is the gold standard. What many do not know, however, is that it can tell us much more than just training zones. We can use the information gathered through field testing to calculate a cyclist’s VO2Max.  The beauty of this concept is that anyone can do it, and the calculation is very reliable and accurate.

In order to calculate your VO2Max, you need to measure two data points.

The first is your wattage, which you can get from your 20-minute field test. The key to the wattage measurement is to make sure the measurement occurs at steady state. The second data point is your weight in kilograms. Take these two pieces of information and just input them into the following equation developed and tested by the American College of Sports Medicine (ACSM):

Relative VO2Max = [(10.8 x W)/M] + 7

where:         

W = watts
M = cyclist weight in kg
VO2Max = mL/(kg x min) (ACSM, 2010)

To put this into perspective, let’s assume you’re a 75.9 kg (167 lb) time trialist. In your last 20 minute FTP field test, your coach calculated your FTP as 300 watts. Now that we have those two numbers, use the above equation to calculate your VO2Max.

VO2Max = [(10.8 x 300w)/75.9] + 7
                = 49.7 mL/(kg x min)
           
Your VO2Max is a powerful piece of information. You can use this data to quantify your fitness level or compare yourself to other cyclists. The advantage to calculating your VO2Max with this equation is that you don’t need the expensive laboratory testing. Most of us can’t afford to spend money to have our VO2Max tested. This calculation is admittedly only an approximation and contains error, but it is very close to what would be measured in the laboratory. 

Now you have a way to know your VO2Max. Go forth and find out what it is.


Chris Myers is a USA Cycling Level 2 coach, a USA Triathlon Level 1 coach, a USA Swimming Level 2 coach, a certified nutritionist, and a Peaks Coaching Group elite coach. He and his fellow PCG coaches create custom training plans for all levels of athletes. He can be contacted directly throughPeaksCoachingGroup.com or info@peakscoachinggroup.com.

49 comments:

  1. It is mL / (kg x min) instead of mL / (mg x min).

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  2. So is your derivation form using FTP wattage? Rather than MAP?
    If this FTP derivation is < MAP derivation, that's headroom right?

    ReplyDelete
  3. You have to remember, FTP, MAP, and VO2 are completely different from each other.

    Remember, Hunter Allen and Dr. Andrew Coggan defined FTP as "power at LT as determined in this manner is often significantly below what athletes and coaches tend to think of as a "threshold". A more convenient and possibly more accurate way of determining your functional threshold power is therefore to simply rely on data collected using your power meter in the field."

    VO2Max is the upper limit of any athlete's physical ability. It is the total of a person's aerobic and anaerobic capabilities. Your FTP can help define your LT in reference to your VO2. Anything below LT is aerobic; any work above LT is anaerobic.

    ReplyDelete
  4. Hmmm ... why use power@FTP to calculate Vo2_MAX?
    Key word being MAX vs. simply Vo2@FTP?

    Wouldn't using 4-6MMP be more appropriate??

    rick

    ReplyDelete
  5. This comment has been removed by the author.

    ReplyDelete
  6. I ran this through for an athlete and found it to be some way out - FTP - 240W, therefore calculated VO2max is 48.4ml/kg/min where in the lab it is 57 ml.kg.min so error quite high here. What is the 90 or 95% confidence interval for this calculation or standard error of the estimate?

    ReplyDelete
    Replies
    1. This VO2 estimate is to be used very cautiously. This calculation was designed by the American College of Sports Medicine (ACSM) as a field estimate. It was created to give a beginner athlete an idea of his/her VO2. With the advent of lab testing becoming cheaper and wearable electronics, we have better ways to get this estimate. Since you have a lab verified result, you should use this for all calculations for training zones and performance analysis.

      Master/Elite Coach Chris Myers

      Delete
    2. This formula seems to assume mechanical efficiency as 25% and VO2max utilisation at LT power as 90% which are quite high values. Too high for most of the riders so I think this formula will likely underestimate VO2max.

      Delete
    3. Hi @Unknown,
      Essentially, yes, that is correct. Please note that this article was written in 2013, before we had technology that could measure VO2 while we are out riding. The equation was created by the Academy of Sports Medicine for the general population, so yes it would underestimate VO2 for cyclists. This article was originally written to give athletes an “idea” of what their VO2 is.

      Delete
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  22. Hello everyone i Am williams pater and i am from USA i am here to give my testimony about an herbal doctor called Dr,olu I was heartbroken because i had very small penis,not nice to satisfy a woman, i have been in so many relationship, but cut off because of my situation, i have used so many product which doctors prescribe for me, but could not offer me the help i searched for. i saw some few comments on the internet about this specialist called Dr,OLU and decided to email him on his email i saw on the internet,(drolusolutionhome@gmail.com ) so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal product for Penis Enlargement, Within three weeks of me use it, i began to feel the enlargement, " and now it just 4 weeks of using his products my penis is about 8 inches longer, and i had to settle thing out with my ex girlfriend , i was surprised when she said that she is satisfied with my performance in bed and i now have a large penis.thanks to DR OLU for is herbal product. you can also reach him with emsil drolusolutionhome@gmail.com though is..number WHATASPP him today on this number [ +2348140654426 ]

    ReplyDelete
  23. Hello everyone i am Mudaf Kyle from MALARIA , i am here to give my testimony about a great spell caster called Dr OLU, I was heartbroken and disappointed because i had very small penis, not big enough to satisfy or pregnant a woman, i have been in so many relationship, but cut off because of my small penis situation, i have used so many product,drugs,vaccines,herbs which doctors prescribe for me, but none could offer me the help i searched for. one faithful day i saw some few comments on the internet about how this great specialist called Dr OLU has been helping men enlarge their penis size ,pregnant woman and last longer in bed and i decided to email him on his email i saw on the internet,(drolusolution@gmail.com) i also visited his website http://droluherbs.clan.su/ and also his you-tube page https://youtu.be/VMTo3gqbO08 so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words and steps to follow which i did with his herbal pills for Penis Enlargement, Within 1 week of it, i began to feel the enlargement of my penis, " and now it just 1 weeks of using his products my penis is about 10.5 inches longer in erection , and i had to settle out with my Ex girlfriend Stephanie, i was surprised when she opened her mouth and said that i almost killed her and she is satisfied with my sex and i have got a very Big penis now.
    Am so happy, thanks to Dr OLU I also learn that Dr OLU also help with
    penis enlargement
    weak erection
    erectile dysfunction
    breast pills and enlargement bums,
    pregnancy
    herpes cure
    diabetes type 1 / 2
    fat belly and swollen stomach
    Abortion
    malaria/lassar fever
    heart failure
    kidney problem
    human papiloma virus (HPV)
    tigthling and enlarging of vagina
    spell of all kinds(ex boyfriend/husband/girlfriend back,lottery spell,win a court case spell,job promotion or boom,marriage spell,breakup spells,cancel a divorce spell,Death spell and so many more

    so if you have any of this problem or other do not hesitate to contact Dr.OLU now for help on his email via (drolusolution@gmail.com or website http://droluherbs.clan.su/ [drolusolutionhome@gmail.com] or you can call him on his mobile number +2348140654426 .........for more information and advice contact my email mudafkyle@gmail.com THANKS

    ReplyDelete


  24. My name is Kelvin Voilet I Live in:New Jersey, I am 55 years old,I want you to know how Dr Winner helped me, he is do generous with lottery winning numbers, early this year 2018 I contacted him for a Canadian lottery number, he gave me and I won $750,000,000 SEVEN HUNDRED AND FIFTY MILLION DOLLARS I still can’t believe people could have this kind of powers in this modern days. Dr Winner is the best, he put a smile on my face and my family is rich now. Everybody must be rich, contact Dr Winner for lucky winning numbers and be rich all your life. Contact him now, it doesn’t matter where you are ,it doesn’t matter your status in life,just contact him and he will sully help you okay... Email: Winnersspellcast@gmail.com or contact him on his website: https://winnersspellcast.blogspot.com or call him now: +2348138289852

    ReplyDelete
  25. TESTIMONY FROM ANSU{SAUDI ARABIA}
    I want to share my testimony about my HIV virus that was cured by a herbalist Dr Ogugu with his roots and herbs,Since last 4 years I have being a HIV AID patient. I never think I will live long again and am so grateful about Dr Ogugu who cured my HIV AIDS last week. I was in pains so I told one of my friend and she told me that there is a herbalist that can cure my HIV with his roots and herbs. do contact him now she read someone testimony from a website online on how Dr Ogugu cure her from HIV AIDS and she also collected Dr Ogugu website and email. She gave me the contact info, I emailed him and he prepared herbal medicine for me with his roots and herbs, after two weeks he ask me to go for a test. Which I did, when the doctor told me that am now a HIV negative patient I couldn't believe myself I went to see another doctor and the result was still the same, Thank God everything is fine, I'm cured by Dr Ogugu with his herbal medicine, I'm very thankful to Dr Ogugu and very happy with my family.Dr Ogugu can also offer any types of help like Curing of all types of Diseases and lot's more.

    Whatsapp/ call: +2348081594908
    Email: Oguguspellcaster@gmail.com
    Web Page: https://oguguspellcaster.wixsite.com/spell

    ReplyDelete
  26. Is a great thing to announce to the general public for I have been saved and redeemed by winning a powerball lottery with a spell and a winning number from dr.oyalospellhome@hotmail.com or doctoroyalospellhome@gmail.com I heard he has helped lot of people until he helped me this month to win my first $533M from mega million lottery. You too can try for your self today is just a spell and a winning number. His call/WhatsApp +2348169340571. This just a beginning I will win 🏆 more.
    Good 👍 luck.

    ReplyDelete
  27. heal from broken heart" Love spell from dr.Unity brought my husband back"contact Unityspelltemple@gmail.com to help you get your Ex lover back urgently after breakup/divorce"
    After 12years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he could come back to me, I was really worried and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a Love spell for me. 11hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before, All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr.Unity is real spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your ex lover back or save your marriage fast. Do not cry anymore, contact this powerful spell caster Dr.Unity now. Here’s his contact: Call/WhatsApp him: +2348071622464 ,Email him at: Unityspelltemple@gmail.com , Website:https://unityspelltemples.blogspot.com ,Your kindness will never be forgotten.

    Natasha Wanderly form USA.

    ReplyDelete
  28. How I get back my ex-lover contact Dr. Sam for urgent and fast love spell @ Supremespellcast@gmail.com

    I never believed in spell casting but After 6 years of dating my ex-lover she broke up with me, I still imagine how Dr. Sam brought my ex-lover back to me in just 48 hours. No one could have ever made me believe that there is a real spell caster that really works. Am Cherry by name, I want to quickly tell the world that there is a real online spell caster that is powerful and genuine, His name is Dr. Sam, He helped me recently to reunite my relationship with my ex-lover who left me, When I contacted Dr. Sam he cast a love spell for me and my ex-lover who said she doesn't have anything to do with me again called me and started begging me. She is back now with so much love and caring. today I am glad to let you all know that this spell caster has the powers of bringing lovers back. because I am now happy with my lover, and the most surprising, is that our love is very strong, every day is happiness and joy. and there is nothing like been with the woman you love. I am so happy my love is back to me with the help of Dr. Sam if you have similar problem or you want to fix your broken relationship, stop divorce, get your ex back, get your divorce wife or husband back, I will advise you to contact him ,he is there to help you and put a smile on your face ask he did to me and others. his email: (Supremespellcast@gmail.com Or supremespellcast@yahoo.com)

    his blog> https://supremespellcast.blogspot.com
    WhatsApp/Call him +2347087462033

    ReplyDelete

  29. My name is Cindy from Canada, I want to quickly tell the world that there is a real on line spell caster that is powerful and genuine, His name is Dr Ade He helped me recently to reunite my relationship with my husband who left me, When i contacted Dr Ade he cast a love spell for me, and my husband who said he doesn't have anything to do with me again called me and started begging me to come back. he is back now with so much love and care. today i am glad to let you all know that this spell caster have the powers to restore broken relationship back. because i am now happy with my husband. To anyone who is reading this article and needs any help, Dr can also offer any type of help like, Curing of all types of Diseases, Court Cases, Pregnancy Spell, Spiritual protection and lot's more. You can contact him Via his email adespelltemplehome@gmail.com call or add him on whats app with his phone number +1(412)405-1961.

    ReplyDelete

  30. My name is Cindy from Canada, I want to quickly tell the world that there is a real on line spell caster that is powerful and genuine, His name is Dr Ade He helped me recently to reunite my relationship with my husband who left me, When i contacted Dr Ade he cast a love spell for me, and my husband who said he doesn't have anything to do with me again called me and started begging me to come back. he is back now with so much love and care. today i am glad to let you all know that this spell caster have the powers to restore broken relationship back. because i am now happy with my husband. To anyone who is reading this article and needs any help, Dr can also offer any type of help like, Curing of all types of Diseases, Court Cases, Pregnancy Spell, Spiritual protection and lot's more. You can contact him Via his email adespelltemplehome@gmail.com call or add him on whats app with his phone number +1(412)405-1961.

    ReplyDelete
  31. Hi views did you know there are spell to win love back from an ex. I have done it. I love reading about relationships and how to make them work, how to better the relationship, and how to keep the spark alive, even how to talk to them a certain way to get them to think a different way about the situation and you. If you need advice or want to win your ex back, try this: +27663492930 or His WHATSAPP +27663492930 copy and message on the following (greatogudugu@gmail.com) will change your mentality and get you what you want.

    Website: https://greatogudugu.wixsite.com/website

    ReplyDelete
  32. Hello everyone ,this is unbelievable,i'm not asthmatic anymore , month ago i contacted Dr Sambo for a herbal treatment for asthma , he told me that he has a herbal medicine that will make me free from asthma forever , my condition was getting worst . i never believed but i got the herbal medicine , he instructed me on how to use them , i followed his instructions religiously and to my greatest surprise i was at my friends place and she used a very concentrated perfume and i was able to stay with her till i left and we made dinner together we fried meet , i was inside smoke for a while and nothing happened , i went to the hospital for a test and the doctor confirmed that my airways are opened and no more extra mucus and its not swollen . he said he needed to know how i got this miracle and i told him about Dr Sambo , if you are asthmatic and you want to get completely healed , Dr Sambo is the only solution . inhaler will not cure you . contact him now for your total cure and thank me later Dr. Sambo his contact details seen below: divinespellhome@gmail.com
    WhatsApp him now +1(267)527-9481
    You can also visit his website http://DrSambo443.website2.me


    ReplyDelete
  33. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  34. The first way to tip a driver is the same way that you would tip a waiter. This is to simply figure out a rough percentage based on the amount that you paid them for your services. If you were to tip a taxi driver anywhere from 10-20% of the fare that you paid them for the ride you probably wouldn't be too far off in your estimation of a fair tip. You can use percentage calculator app. Percentage calculator android app available on play store please visit and install this app.percent calculator app

    ReplyDelete
  35. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  36. I am here to give my testimony about chief dr lucky who helped me in my life, i want to inform the public how i was cured from herpes simplex virus by chief dr lucky,i visited different hospital but they gave me list of drugs like Famvir, Zovirax, and Valtrex which is very expensive to treat the symptoms and never cured me. I was browsing through the Internet searching for remedy on herpes and i saw comment of people talking about how chief dr lucky cured them. when i contacted him he gave me hope and send a Herbal medicine to me that i took and it seriously worked for me, am a free person now without problem, my herpes result came out negative. I pray for you chief dr lucky am cured you can also get your self cured my friends if you really need my doctor help, you can reach him now.
    Email: chiefdrlucky@gmail.com
    Call or What's App +2348132777335
    Website : http://chiefdrluckysolutionhome.website2.me/

    ReplyDelete
  37. I am one of those people who said, “I’ll never call a psychic or a magician or whatever” to help me with my problems – least of all my love problems, but I reached the point where I knew I needed some guidance, and I’m so glad I found this man called dr.ajeghe. When I nearly lost David in one of ouar stupid,fights (he broke up with me), I thought I had lost everything.i cry all day and think that he will never come back to me again.i read so many testimony about Dr. ajeghe love spell,how he help to bring back ex lover back.I quickly email him.and also get back my husband with his love spell. And when I was at my most desperate,he didn’t take advantage of me. You performed a very good service for a person in true need. I don’t know how you did it, or how this magic works, but all I know is, IT WORKS!! David my husband and I are happily back together, and I’ll always be grateful to dr.ajeghe email him for any kinds of help is very capable and reliable for help ajeghespelltemple@gmail.com or WhatsApp him +2349069171173
    His Blog> https://ajeghespelltemple.blogspot.com

    ReplyDelete
  38. Love spell that work very fast: Check on Dr Sam website now: https://supremespellS.blogspot.com

    My husband broke up with me 5 months ago, and forced me to sign the divorce papers, and i was completely heartbroken. And I could not get back into any shape emotionally. I Thank God for this astonishing and brilliant spell caster that came to my rescue. Wow! This spell caster has helped me so much. Dr. Sam guaranteed me an urgent 24 hours spell casting, of which i accepted it. Shockingly! this month on the 4TH OF May 2019, my husband called me back with lots of apologies after 48 hours which he assured me, and he did everything possible to withdraw the divorce papers which was previously ongoing with the power of this miracle working spell caster. My Ex Husband came back to me and he was remorseful for the whole lot he has done And now my life is balanced and i am happy again. Thank you so so so much Lord for your powerful spells. expressions are not sufficient to say thank you. Email Dr Sam now for Urgent love spell.

    Supremespellcast@gmail.com Or Supremespellcast@yahoo.com

    WhatsApp or call him +2347087462033

    ReplyDelete