{"id":8056,"date":"2022-04-08T11:02:00","date_gmt":"2022-04-08T15:02:00","guid":{"rendered":"https:\/\/www.wahoofitness.com\/blog\/?p=8056"},"modified":"2022-12-05T15:47:27","modified_gmt":"2022-12-05T20:47:27","slug":"by-the-numbers-what-is-vo2-max","status":"publish","type":"post","link":"https:\/\/www.wahoofitness.com\/blog\/by-the-numbers-what-is-vo2-max\/","title":{"rendered":"By the Numbers: What is Vo2 Max?"},"content":{"rendered":"\n<p>VO<sub>2<\/sub> Max has been a lab measurement discussed for decades in regards to the world\u2019s top-performing athletes. It is synonymous in endurance sports to relate one\u2019s athletic potential to their VO<sub>2<\/sub> Max measurement. Is this metric the end all be all? If you don\u2019t possess the aerobic capacity of Olympic cross country skiers are you doomed for athletic mediocracy?&nbsp;<\/p>\n\n\n\n<p>There is no doubt that some individuals won the genetic lottery when it comes to endurance sports, but this is not solely based on their VO<sub>2 <\/sub>max. There are many factors at play when it comes to an individual\u2019s endurance potential aside from VO<sub>2<\/sub> max values. Let\u2019s take a further look.&nbsp;<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>VO<\/strong><strong><sub>2<\/sub><\/strong><strong> Max<\/strong><\/h2>\n\n\n\n<p>What is it? In science terms: it is your body\u2019s maximum capacity to transport and consume oxygen to produce energy. This value has two measurements: relative and absolute. The absolute value is measured in liters of oxygen per minute, while the relative is measured in milliliters of oxygen per kilogram of body weight per minute.&nbsp;<\/p>\n\n\n\n<p>The Fick equation below is used to calculate VO<sub>2<\/sub>:<\/p>\n\n\n\n<p><em>VO<sub>2<\/sub> = <\/em>\ud835\udde4<em> x (a-vO<sub>2<\/sub> diff)<\/em><\/p>\n\n\n\n<p><strong>Q<\/strong> = Cardiac Output<\/p>\n\n\n\n<p><strong>a-vO<\/strong><strong><sub>2<\/sub><\/strong><strong>diff<\/strong> = arteriovenous oxygen difference<\/p>\n\n\n\n<p>Cardiac Output is the product of stroke volume (SV) multiplied by heart rate (HR) and is measured in liters per minute. From this, we can observe that any increase in SV or HR, and our cardiac output will also increase\u2026therefore a large component of increasing one\u2019s VO<sub>2<\/sub>.&nbsp;<\/p>\n\n\n\n<p>The Arteriovenous Difference represents the amount of O<sub>2<\/sub> (oxygen) that is taken up from 100mL of blood by the tissues, during 1 systemic circuit trip. This will show the oxygen content in your blood between the arterial and venous blood. Simply put: we are comparing the blood leaving your heart to the blood that is returning to the heart. Why would there be a difference?&nbsp;<\/p>\n\n\n\n<iframe loading=\"lazy\" height=\"200px\" width=\"100%\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.simplecast.com\/11b0b429-3db1-4115-8fb7-3b1c23f4f2b8?dark=false\"><\/iframe>\n\n\n\n<p>Once an individual begins to exercise, there will be an increased demand from the tissues to supply them with oxygen. Thus, we will begin to see a decrease in the oxygen supply returning to the heart. To sum it up: seeing an increase in an athlete\u2019s a-vO<sub>2<\/sub> diff during exercise is due to an increase in oxygen for energy production.&nbsp;&nbsp;<\/p>\n\n\n\n<p>All this science! A lot goes into understanding what constitutes an individual\u2019s VO<sub>2<\/sub> and having an understanding of the variables is important when it comes to you as an athlete looking to increase this value. The same logic that we used for cardiac output also applies to the arteriovenous difference\u2026.if we increase this value, we also increase our VO<sub>2<\/sub> Max. Easy, right?&nbsp;<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>VO<\/strong><strong><sub>2<\/sub><\/strong><strong> Max Absolute and Relative <\/strong><strong><\/strong><\/h2>\n\n\n\n<p>Cycling is an endurance sport, aka an aerobic sport. You need oxygen! Your absolute VO2 max represents your &#8220;physiological ceiling&#8221; for utilizing oxygen. Your relative VO2 max is more a reflection of endurance ability and allows us to compare different-sized individuals. As an example, losing weight will increase your relative VO2 max, but that does not mean your absolute value has increased. Although the absolute value stays the same, you will likely be riding\/climbing\/running faster. This is why the relative value is the one most frequently referenced.<\/p>\n\n\n\n<p>VO<sub>2<\/sub> Max measurements are calculated in a laboratory setting. VO<sub>2<\/sub> max tests are sport-specific. In regards to a cycling-specific test, keep in mind that if you were to perform a running or cross-country skiing VO<sub>2<\/sub> test you will likely see a higher value since more muscles are recruited, which increases the consumption of oxygen. What this test shows is the ability of your cardiovascular system to deliver as well as your muscles to utilize oxygen, not simply how much oxygen you are able to breathe in.&nbsp;<\/p>\n\n\n\n<p>This value represents an individual\u2019s cardiorespiratory \u201ccapacity.\u201d Therefore it is commonly thought of as your endurance engine, the bigger the engine, the better you will be. But is this completely true?&nbsp;<\/p>\n\n\n\n<p>If you tested yourself in a lab today, and you received a value for your absolute as 52 mL O<sub>2<\/sub>\/kg\/min, and a relative value as 3 L O<sub>2<\/sub>\/min, what can you do with this information? How do these numbers improve your training and racing?? Perhaps the answer is that for many of us just knowing these values, doesn\u2019t really matter.&nbsp;<\/p>\n\n\n\n<p>So then what does matter?&nbsp;<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>What is a Watt?<\/strong><\/h2>\n\n\n\n<p>Well, <a href=\"https:\/\/www.wahoofitness.com\/blog\/by-the-numbers-power\/\">a watt is a unit of power<\/a> of course! People like to say a Watt is a Watt is a Watt.&nbsp; While a Watt might always be 1-joule of energy per second, how you make the 1-joule, and what you can do with it, are entirely individualized, and dependent upon a few factors. So wait\u2026not just VO<sub>2<\/sub>?<\/p>\n\n\n\n<p>When we are racing, what matters most is the ability to get from the starting line to the finish line faster than the others in the field. How do we do this? It is not from a VO<sub>2 <\/sub>value alone, and you know this too. It takes endurance, bike handling skills, the ability to maintain energy levels, and power\u2026.lots of power.&nbsp;<\/p>\n\n\n\n<p>Power is a great tool to look at when it comes to VO<sub>2<\/sub> and application. When testing VO<sub>2 <\/sub>what we should be looking at is the power we produce at this given value, and maybe most importantly, the length of time we can <strong>hold<\/strong> this power. If we are able to produce 350 watts at our VO<sub>2<\/sub> Max, but can only sustain that for 1 minute, that may not help us that much if we need to be able to sustain that power for say 3-5 minutes in an upcoming race. This is where Maximum Aerobic Power enters. MAP, or maximum aerobic power, is correlated with your power at VO<sub>2<\/sub> Max. Not only is it the length of time you can sustain a certain power at VO<sub>2<\/sub> Max, but how increasing this MAP affects your ability to hold sustained power for long periods of time. What is your ability to maintain a percentage of your MAP for a length of time? How does this even relate to your own training and racing? Well, let\u2019s take two athletes: If Athlete A can hold 80% of their VO<sub>2<\/sub> Max for 10 minutes, and Athlete B can maintain 85% of their VO<sub>2<\/sub> Max for that duration, the second rider is going to finish faster.&nbsp;<\/p>\n\n\n\n<p>Your ability to not only maintain high power at your VO<sub>2 <\/sub>Max but also your ability to sustain a high percentage of your VO<sub>2<\/sub> max for extended periods of time is what really matters when it comes down to these metrics.&nbsp;<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>There\u2019s More at Play<\/strong><\/h2>\n\n\n\n<p>While VO<sub>2<\/sub> and FTP are metrics that many endurance athletes like to throw around, there are many other factors at play when it comes to an individual\u2019s performance.&nbsp;<\/p>\n\n\n\n<p>For example, you have the efficiency and economy of every individual athlete. This is reflected as your Gross Economy (GE.) By dividing the mechanical energy put into the bike (watts) by the total energy expended to produce that work, we can measure your Gross Efficiency (GE) on a bike. Higher efficiency means you can either put out more watts for the same amount of energy or put out equal watts for less energy. You can either go faster for the same amount of time or the same speed for longer.&nbsp;<\/p>\n\n\n\n<p>Cycling economy is another factor in the equation of performance. It is similar to Gross Economy but does not take into account fuel utilization (fats\/carbs.) Which fuel source your body is using does matter, as you produce less energy per liter of oxygen with fat compared to carbohydrates. As your body switches from fat to carbohydrate, you are creating more power for the same amount of oxygen, another reason why GE increases as intensity goes up.<\/p>\n\n\n\n<p>Finally, we have speed economy (SE.) This can increase with 0 change in your fitness levels. How do you change this? Equipment and aerodynamics! Remember all those times you didn\u2019t stay tucked?? Free speed was being thrown away!&nbsp;<\/p>\n\n\n\n<p>Hopefully, this helps you see how many different factors can influence performance, and being great at one thing, doesn\u2019t guarantee you will be the fastest rider on the road.<\/p>\n\n\n\n<p>So if you don\u2019t have a lab to test your VO<sub>2<\/sub> or economy, where do you go?<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong>SYSTM 4DP<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.wahoofitness.com\/blog\/going-beyond-threshold-power-the-systm-4dp-profile\/\">4DP is a comprehensive power test<\/a> that measures not just FTP, but Neuromuscular Power (5-second power), Maximal Aerobic Power (5-minute power), and Anaerobic Capacity (1-minute power). It is called Full Frontal and it reveals what you are capable of across a range of efforts, as well as the important relationships between the different ways of producing power on the bike. Take, for example, Maximal Aerobic Power (MAP) and FTP.<\/p>\n\n\n\n<p>Roughly equivalent to your power at VO<sub>2<\/sub> Max, MAP is determined in Full Frontal by an all-out, 5-minute effort. In physiological terms, it represents the upper limit of your body\u2019s ability to use oxygen to produce power. More than that, MAP also acts as a ceiling on your FTP. In other words, your FTP will always be below and constrained by your MAP.&nbsp; While everyone\u2019s MAP to FTP ratio is different, there are limits to how close\u2014or far apart\u2014they can be. When reasonably fresh, your MAP can\u2019t be lower than 115% of your FTP.&nbsp; You can do as much tempo and threshold work as you want, but until you increase your MAP, your FTP simply won\u2019t go up.<\/p>\n\n\n\n<p>On the other end of the spectrum, there are athletes with MAP values as high as 140% of their FTP.&nbsp; Just as the ceiling can be too low, it can also be too high. Once your MAP reaches a certain level relative to FTP, it won\u2019t increase until you establish a good foundation of endurance. It\u2019s not just the numbers in isolation, but the relationship between them that\u2019s important.<\/p>\n\n\n\n<p>Two athletes can have the same FTP, but differing MAP values. If both athletes want to improve their sustained power, they will not necessarily take the same road to get there. If athlete A has a MAP value of 140% of their FTP, and athlete B has a MAP value of 115% of their FTP, then athlete B will need to work on increasing their MAP value in order to increase their aerobic (FTP) ceiling. A power test that measures just FTP would not be able to reveal the key difference between these athletes.&nbsp;<\/p>\n\n\n\n<p>While it is good and well to get into a lab and have your VO<sub>2<\/sub> measured, it is not the end all be all value in terms of endurance capacity. It is just a value, and <em>just knowing<\/em> this metric has no implication on your performance if you don\u2019t know how to use this in training. FIguring out your power at VO<sub>2<\/sub> is a much more informative value when it comes to implementation.&nbsp;<\/p>\n\n\n\n<p>Knowing how you produce power across a range of durations and intensities is the first step in developing an effective training strategy tailored to your unique physiology. Accurate, consistent power measurement during training, coupled with a solid understanding of where you are, is the key to getting where you want to be.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>VO2 Max has been a lab measurement discussed for decades in regards to the world\u2019s top-performing athletes. It is synonymous in endurance sports to relate one\u2019s athletic potential to their VO2 Max measurement. Is this metric the end all be all? If you don\u2019t possess the aerobic capacity of Olympic cross country skiers are you&hellip;<\/p>\n","protected":false},"author":2,"featured_media":8057,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[6],"tags":[24,68,70],"class_list":["post-8056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling-english","tag-cycling-2","tag-training","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What is VO2 Max in Cycling and How to Calculate it? - Wahoo Fitness Blog<\/title>\n<meta name=\"description\" content=\"Learn what VO2 max is, how relative versus absolute VO2 max is calculated in cycling, and how it relates to your endurance and power as an athlete.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wahoofitness.com\/blog\/by-the-numbers-what-is-vo2-max\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is VO2 Max in Cycling and How to Calculate it? - Wahoo Fitness Blog\" \/>\n<meta property=\"og:description\" content=\"Learn what VO2 max is, how relative versus absolute VO2 max is calculated in cycling, and how it relates to your endurance and power as an athlete.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wahoofitness.com\/blog\/by-the-numbers-what-is-vo2-max\/\" \/>\n<meta property=\"og:site_name\" content=\"Wahoo Fitness Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wahoofitness\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-08T15:02:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-05T20:47:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wahoofitness.com\/blog\/wp-content\/uploads\/2022\/01\/Wahoo_Boulder_LowRes-9984.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1333\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Wahoo Sports Science\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@wahoofitness\" \/>\n<meta name=\"twitter:site\" content=\"@wahoofitness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Wahoo Sports Science\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/\"},\"author\":{\"name\":\"Wahoo Sports Science\",\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/#\\\/schema\\\/person\\\/013e62d383068f00a8a6125f35b1919e\"},\"headline\":\"By the Numbers: What is Vo2 Max?\",\"datePublished\":\"2022-04-08T15:02:00+00:00\",\"dateModified\":\"2022-12-05T20:47:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/\"},\"wordCount\":1886,\"publisher\":{\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/www.wahoofitness.com\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/01\\\/Wahoo_Boulder_LowRes-9984.jpg?fit=2000%2C1333&ssl=1\",\"keywords\":[\"cycling\",\"Training\",\"triathlon\"],\"articleSection\":[\"Cycling\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/\",\"url\":\"https:\\\/\\\/www.wahoofitness.com\\\/blog\\\/by-the-numbers-what-is-vo2-max\\\/\",\"name\":\"What is VO2 Max in Cycling and How to Calculate it? 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