I am 70 and my VO2Max is 37 according to my Garmin, in the Superior range. Coming from Poor at 28 it feels amazing. It took me 3 years of running consistently two to three times a week. I still carry more weight than I need so I aim to improve further. Running becomes a big enhancer of life in all ways . Just keep going out and doing something. I lift just once a week. Keeps me strong enough.
Got to learn how to pace yourself. That was biggest mistake when I was younger. I took advice from the movie Soldier. Run at a pace that I can maintain and be strong at the end.
had a similar issue when i was younger. Was completely fit, all my muscles only from various sports like soccer, basketball, tennis, volleyball and sprinting. Body-fat of ~5% or below (i got blue lips even in heated pools after 30 minutes of moving). My issue was (or is) that i mostly have type 1 muscle-fibers. Massive explosive power but no endurance. It was for me as exhausting to run 8km/h as it was running 20km/h when trying to run longer distances. Everything I always did was quick explosive movements where fast acceleration and speed was important, but no continuous movement (Tennis is a good example of that)
Started running 3 weeks ago. I’m following the Hal Higdon novice 5k program. I’m pretty sure a turtle can outrun me at this point, but I know I’ll get better with time.
As someone who used to administer VO2 tests as a graduate student in a kinesiology department, this is sooooo cool to see in your vlog! This is super educational, neat information to provide to the general public.
This is one of the best videos I seen on VO2max. That doctor is fantastic and a real expert. You both did great. Have a think about running a 5k which is just over 3 miles. Great video, thanks 👍
As an exercise physiologist thats administered these tests and taught it to college students, i have so much to say about this test, something of specific to note is (RPE) or rating of percieved exertion was not used during the test (or I did not see it being used) which is odd as it is a standard and if used more frequently by the person can be a better option than a monitor in most instances, the way the doc broke down the HR zones is no longer the scientific consensus- for instance aerobic vs. anaerobic metabolism and what works best for fat burning is a total reduction/loss in calories which could come from a higher intensity even if it is anaerobic and his anecdote for weight management is absolutely perfect but it works in the sense hes having them create a behavior of more total activity gradually over time instead of a focus on low intensity work which are different things. Another slight critique is he did not explain a "Peak" vs "True" VO2 ... that graph depicts a linear increase and then a drop at the end or a "Peak" however a "true" VO2 is achieved when the line plateus with an increase in work output or even better said the bodies entire mitochodria cannot work any harder to make ATP is what the plateu represents... a semi-recent change in testing methodology to go through this process includes a 5 minute low intensity walk/jog after that peak is achieved followed by an increase to that maximal achieved effort and ideally slightly more so that line would get closer to the "true" max.. while also stating an RPE between 18-20. I personally like to program set stages instead of a super fast protocol like this, a solid VO2 test can take between 8-12 minutes with stronger athletes doing a little more. I ask what the persons avg 5k time would look like as well their mile time and set the pace in Kgm/min to determine stages speed and grade (incline) and really only toward the final few stages do i change things on the fly as needed. However, theres another pending consensus change to set the speed and at a static value which has the person run and only increase incline in stages which has had great success in achieving a consistent "true" VO2 max.
@@BenjiShock there was so much more i could have put, but i figured it was enough to help people think. That info alone is like a synopsis of the past 30 years of research in this area and how its developing.
@@mossab8209 I highly suggest the NSCAs book for CPSS-Certified Performance and Sport Scientist certification that is the NSCA's Essentials for Sport Science. The book is meant for graduate students and it comprises much deeper information about the field as a whole. I would suggest learning as much as possible from many sources across all domains of biology, mechanics, and especially statistics. In particular, the more you understand about statistical analysis the better off you will be. However, with an exception to traditional stats folks, you MUST get as much field/lab experience as possible i.e. collecting data, interpreting and reiterating the hypothesis. The job markets still undervalue quality work in this domain unless you end up working for a professional sports team (which is far less than 1% of all sport scientists), to fight this, make your-self as knowledgeable as possible and set goals of topics that interest you specifically. Across domain books there are Advanced Exercise Endocrinology by Katarina T. Borer, Statistics for Sport and Exercise Studies by Peter O,Donoghue, Berne & Levy Physiology textbook (this one in particular is excellent compared to many other general anatomy books because it shows and describes mathematical formulas associated to physiological systems), Advanced Fitness Assessment and Exercise Prescription by Ann L. Gibson, Dale E. Wagner, and Vivian H. Heyword. Neuromechanics of Human Movement Roger M. Enoka, Ernsting's Aviation and Space Medicine (excellent book to understand acceleration physiology, hypoxia, spatial disorientation, thermal protection, vibration, and human factors). Biomechanics A Case-Based Approach by Sean P. Flanagan (probably the best book ive seen which integrates the physics of movement on a case basis, *note having a foundation in calculus is necessary to gain the most from this but there are concepts you can take away without the deeper maths knowledge). And of course lastly, become a member of multiple professional organizations as soon as possible learning from each while also using your time to participate in research studies until you gain the tools necessary to use in whatever setting you desire to be. I hope this help, and by no means is an exhaustive list 😅 I also absolutely recommend that you get as much time as possible with your schools testing equipment and learn everything you can about how it works and proctor tests + actually perform the test yourself to get a feel for what your participants go through.
As a bodybuilder who very recently started running and trying to be a Hybrid athlete it was again another confirmation as to why I get tired so fast when hearing that the muscle fibers that I trained for too long are prepared for short bursts of energy but when it comes to long distances etc I need to do a lot of Zone 2 running.
This video gave me flashbacks of having to test my VO2 max during college in our exercise physiology lab. Super cool test and learning all the numbers, definitely uncomfortable though! Way to go!
Meg slapping Grid's bro fist is a very relatable mood when you're t i r e d Super cool and well produced video! I love seeing your journey to the army test
So cool! I’m in medical school and just learned about VO2max and started running back in April. Cool to see the information actually applied in real life!
I'd love to do one of these tests to get my official numbers. According to my Garmin my resting heartrate is 56. My highest heartrate I've gotten on the chest strap was during a 10k, and that was 193. Here's the thing. I'm 47 years old and 195 lbs. I run mostly in zone 2, but not entirely and I lift weekly most of the year round.
We are the same age! I was a lifter and ended up switching to running. The first 5k I did I could barely breathe running an 8:30 min mile. Not I can do a 6:50 mile and don’t feel like I’m dead. Such a good video explaining VO2!
Nice. I kept trying running myself, but my ankles are shit I think I need to stick to biking or swimming to avoid the strain on my ankles from previous injury.
Thank you for this video, it was interesting to see how this test is administered and what you should be doing in your training. And the track athlete Dr. Myers was talking about is Abby Steiner, running for the University of Kentucky. She specializes in the 200 and 400 meter races, and she has an unusual arm swing (the doctor mentioned this also) for a high level sprinter / runner.
The runnning channel just did a comparison of watch measures vo2 max vs laboratory, and they were darn close. (Watches were about 2-3 below lab measured).
Well done. Good topic. For distance runners, 80/20 might be where it is at: 80% steady state upper area of zone 2; and 20% zone 4 and 5 with various intervals. I am interested to see if alactic interval training (5 seconds explosive 30 seconds rest or something close to that) might be another route to condition athletes who require both speed and endurance (field sport athletes, wrestlers, boxers). Steady state zone 2 training can take a toll on performance in these sports, and lactic training can be very destructive when the dosage is not managed correctly.
Great video Meg! As someone who doesnt do any cardio this was super informative! I'm 40 and need to start doing some cardio. Also congrats on being superior!
I just watched the Lance Armstrong movie , and one of the pro cyclists said his and lances were about Vo2 of 82 and 83 . But lance was 28min faster somehow for the one race 🤔 😃. interesting to hear how your vo2 has changed
@@Foxtrottangoabcpower to weight. Plus in cycling we use power meters. So you could have a v02 max of 70 and me 60, but i weight 60kg amd you 85kg. So id be faster if we both had a functional threshold power of 400w. In cycling HR is old tech and isnt really used as a tired heart may scew readings. You can be tired amd hit power figures. Power reads right, heart reads wrong Id have a higjer watts per kg.
I’ve been following for a while although admittedly I’m more of a runner who uses strength to supplement running. If you get serious about running, having a tracker with a heart rate function (like a Garmin watch, or a chest strap that pairs with a watch) can be a game changer-you can set up pace, HR alerts etc., really helpful for targeted training. I’m sure there are other alternatives out there too. Congrats on your superiority!
Totally agree with this. I have a Garmin Fenix 6 and pair it with a polar flow HR monitor for my treadmill runs. It is by far the best way I have found to monitor how hard I am really working when doing HIIT and LISS and ensure that I am being consisitant. Its really helped with my conditioning. To give you some context I'm 43 years old have a RHR of 45 bpm and a MHR of 191.
Awesome VO2, you are 19yo! I highly recommend the Garmin Forerunner for serious training, with an HR strap. Been using these for years. The only way to try train right 👍.
Ooh, bod pod yes. This is great, btw. Thank you! He's right. We hear a lot about HIIT and lifting but not enough about a strategic cardio spread. It makes it more difficult to work up to the endurance needed to even make it through a proper HIIT session if we're just starting out, experiencing obesity, or just trying to get used to moving routinely. I miss running, so I'm excited to have a reason to let myself choose that over a lifting session sometimes. :)
This video inspired me to go get a test of my own it’s intense! If folks live near a university I recommend looking to see if they have a kinesthesiolopgy department, I did a test as part of a class, price was very reasonable and I got to help the next gen of up coming exercise scientists. They didn’t rank things the way this one was, but I’m a 42 yo female, regular exerciser, my score was 37 putting me in the 85 percentile for my age, much better than I was expecting and a great metric to improve upon.
I'm 47 and did my 1st VO2 a week ago. My score was also 37. 37 millilidurs of oxygen per lidur of blood. I'm male. Anybody's guess what that puts my percentile in for my age!💩👀😱🤣😂
Wow, an I keep struggling with the Navette / Leger test to measure my VO2 Max. This kind of training center are exceptional. In my line of work the Navette is used as one of the tests to pass for promotion. Really hard for anyone to train, even with the specific audio that indicates the rhythm. Thanks for the knowledge!
I've always wondered as a "trail runner" what my VO2 max is at 58 years old. I will run average HR at 155, and take it up to 178-194 for 15 minutes at a time on the steeper grades, then running down the hills at 165-175 hr. The problem with VO2 Max sports analytics is that on hills things are not always equal due to elevation gain/loss which is constant. So, I can never get a reasonable reading.
Hmm, do you have a Strava account. Interesting that you can hold a 178+ for 15 minutes. I'm probably much faster than you and have a high maxHR but not close to yours. We are all different and find this post interesting.
Would love to hear from him how this test compares to Apple Watch. I hit 43-46 VO2 max when teaching fitness classes and I’m a 48 year old bodybuilder 🙌🏻😬💪🏻👊🏻
I’ve seen another video where they compared some high end watches, including apple watch, to the real test. Main result was that it was actually surprisingly accurate. better still to do the real test, but these watches provide a pretty usable heuristic nonetheless.
I love this video! Super educational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized fat-loss meal plan from them and I love it.
This is so interesting. Thank you for sharing. I've been wanting to do this test myself for a few years, but have always been scared to - I felt so clostraphobic just watching you - especially at the end. I think I'd just want to get that mask off my face.
@@sarahosborne7477 yeah when it comes to personal training it’s mostly otj learning. The certification curriculum just isn’t the best for practical use
The fact that the body uses more fat for fuel at the lower intensities does NOT mean they are superior for overall fat loss for a person's diet & exercise regimen; it's largely a function of caloric intake and expenditure, still.
When a geek 47 yar lol'd dud running I got HR up to 192 using a chest strap monitor. Didn't feel nauseous but stopped because was alone in my house so if passed out could've died with no CPR but was hard to stop running because I'm a thrill junkie!💩👀😱🤣😂
Do I understand correctly that your Max HR was exactly 220-33? After all the times I’ve heard that method is flawed, it’s funny to see the old school formula work out. This makes me want to get tested in a lab myself!
Love this video. I've always wanted to do one of these but I'm anxious about my legs failing for the final 2 minutes. How fast were you going toward the end? It's interesting how much your heart rate training zones are different to the methods for calculating heart rate zones. Having a hard time figuring out how to balance running and weights atm.
@ Yep that is in fact slow, I am an inexperienced runner who runs very rarely on a treadmill and 10km/h is my base , i do 15 min. Most people I know who run for a longer time go minimum at 12kmh. My sprint is at 18km/h which is really slow compared to a pro
Just numbers. Good for individual training, but I wouldn't put too much behind them. I had a V02 of around 70 when I was a cyclist, but it doesn't matter. What matters is if you can go fast.
My VO2 max is in the mid 60s. Would probably be higher if I lost some muscle, but being strong is too fun. I run three times a week and use a Rowing Machine often as well. All mostly to build capacity for Soccer Refereeing College and Amateur Pro matches.
This fat burning at low intensity is irrelevant for weight/fat loss. Burn more fat during exercise and you'll burn more carbs later and vice versa. It does not matter what you burn during exercise and low intensity just burns less calories overall if you put in the same amount of time.
I'm one of those weight lifters but I'm an oddball weightlifter in that I have been doing zone training since 2012 ... lemme tell you something about v02max, I'm 52 years old and I test at 51 ..... one of the best ways to improve your v02max results is to train hard and train hard often (I mean really push yourself .... I'm an all or nothing kind of guy, I either give 150% or 0% and there is no in-between). If your watch says your max heart rate is (for 33 years old using the standard formula 220 - age)) 187 ... you need to push your heart rate into the low 190s and keep it there as long as you can and often. When you first start doing this, some people feel the urge to vomit .... thats a classic sign you are in the anaerobic level. Some people get that acid taste in their throats. The more and longer you train in that level, the longer you can go before those symptoms appear. The 220 - age formula is really not accurate though for people who work out often .... you should be able to go even higher. I test myself on a bowflex max, using my regular hiit resistance level of 10 and I push each heart rate zone recently 15 minutes per zone. There is actually a pic on my instagram account around 8/15 of this workout showing the zones and length of time I was there. But you can't just go 15 minutes per zone, you have to work up to that. I have only been training for 16 weeks after battling cancer for the last two years, my v02max level was in the low 60's and I am on my way back to that level of fitness....in another month or two. Also, increasing your v02max will make your resting heart rate much lower .... mine is currently 38.
i forgot, polar is HUGE on heart rate zone training ... so if you are looking for a hrm, check out the polar h10 or get a polar watch with the h10 because they have programs specifically for runners (I'm on my 3rd polar watch since 2012 ... start with an ft60, then a v800, currently using a vantage v - I prefer the high end watches, they have more tests and things)
This is interesting but about 1% of ordinary people have access to this testing unless they pay, its expensive . I’m 61 male and i row and march with a 25lbs pack . The key is low moderate consistent training . Mine is 39.
Not familiar with your channel, but looks like it's more gym work instead of running. Great vo2max for not being a runner. Not sure how much running you can fit in, but you might be able to improve it by quite a bit if you get into running. Prob cycling or rowing too, but yeah I'm biased.
Its a nice game but not needed to specify your vo2max in terms of how to plan training. if you are a seasoned runner or cyclist. You go by RPE scale and mimik vo2max Intensity which you get a feeling about by intensity , breathing Rhythm and muscle activation. after several months. It is very accurate and can beat this setup. For cycling there is the 4 minute test with a powermeter...etc. And do a much longer warm up. The docs whole theory about fat burning is outdated by at least 10 years. Not someone I would choose.
I’ll have to look into this. Caffeine alone has a positive effect on VO2. Beta alanine has a positive effect on oxygen uptake and muscular endurance - but not sure if VO2 specifically is studied.
I am 70 and my VO2Max is 37 according to my Garmin, in the Superior range. Coming from Poor at 28 it feels amazing. It took me 3 years of running consistently two to three times a week. I still carry more weight than I need so I aim to improve further. Running becomes a big enhancer of life in all ways . Just keep going out and doing something. I lift just once a week. Keeps me strong enough.
Great job! You're an inspiration to many!
It's actually quite refreshing to see a lot of fitness youtubers slowly transition to more of a cardio based lifestyle. Heart health is very important
Got to learn how to pace yourself. That was biggest mistake when I was younger. I took advice from the movie Soldier. Run at a pace that I can maintain and be strong at the end.
had a similar issue when i was younger. Was completely fit, all my muscles only from various sports like soccer, basketball, tennis, volleyball and sprinting. Body-fat of ~5% or below (i got blue lips even in heated pools after 30 minutes of moving). My issue was (or is) that i mostly have type 1 muscle-fibers. Massive explosive power but no endurance. It was for me as exhausting to run 8km/h as it was running 20km/h when trying to run longer distances. Everything I always did was quick explosive movements where fast acceleration and speed was important, but no continuous movement (Tennis is a good example of that)
Yes, as a runner that is hard to do and takes practice.
Thank you! I needed this tip*
Oh gee...I hope you don't watch a lot of movies 🤣
Started running 3 weeks ago. I’m following the Hal Higdon novice 5k program. I’m pretty sure a turtle can outrun me at this point, but I know I’ll get better with time.
It'll come faster than you expect. Just enjoy the ride!
@@GTE_Channel that’s what I’m focusing on. Just having fun and enjoying my runs! Especially now that fall has hit! I’m loving the season change 🍂🍁
As someone who used to administer VO2 tests as a graduate student in a kinesiology department, this is sooooo cool to see in your vlog! This is super educational, neat information to provide to the general public.
And this is why I still ride my bike no matter how much fun I have using your program for lifting. Longevity is the goal.
This is one of the best videos I seen on VO2max. That doctor is fantastic and a real expert. You both did great. Have a think about running a 5k which is just over 3 miles. Great video, thanks 👍
As an exercise physiologist thats administered these tests and taught it to college students, i have so much to say about this test, something of specific to note is (RPE) or rating of percieved exertion was not used during the test (or I did not see it being used) which is odd as it is a standard and if used more frequently by the person can be a better option than a monitor in most instances, the way the doc broke down the HR zones is no longer the scientific consensus- for instance aerobic vs. anaerobic metabolism and what works best for fat burning is a total reduction/loss in calories which could come from a higher intensity even if it is anaerobic and his anecdote for weight management is absolutely perfect but it works in the sense hes having them create a behavior of more total activity gradually over time instead of a focus on low intensity work which are different things. Another slight critique is he did not explain a "Peak" vs "True" VO2 ... that graph depicts a linear increase and then a drop at the end or a "Peak" however a "true" VO2 is achieved when the line plateus with an increase in work output or even better said the bodies entire mitochodria cannot work any harder to make ATP is what the plateu represents... a semi-recent change in testing methodology to go through this process includes a 5 minute low intensity walk/jog after that peak is achieved followed by an increase to that maximal achieved effort and ideally slightly more so that line would get closer to the "true" max.. while also stating an RPE between 18-20. I personally like to program set stages instead of a super fast protocol like this, a solid VO2 test can take between 8-12 minutes with stronger athletes doing a little more. I ask what the persons avg 5k time would look like as well their mile time and set the pace in Kgm/min to determine stages speed and grade (incline) and really only toward the final few stages do i change things on the fly as needed. However, theres another pending consensus change to set the speed and at a static value which has the person run and only increase incline in stages which has had great success in achieving a consistent "true" VO2 max.
Bro you need to learn to use paragraphs. Shorter sentences would also help.
@@BenjiShock there was so much more i could have put, but i figured it was enough to help people think. That info alone is like a synopsis of the past 30 years of research in this area and how its developing.
@@brandonsnyder8436 I'm studying sport science, could you suggest some essential books to help me out?
@@mossab8209 I highly suggest the NSCAs book for CPSS-Certified Performance and Sport Scientist certification that is the NSCA's Essentials for Sport Science. The book is meant for graduate students and it comprises much deeper information about the field as a whole. I would suggest learning as much as possible from many sources across all domains of biology, mechanics, and especially statistics. In particular, the more you understand about statistical analysis the better off you will be. However, with an exception to traditional stats folks, you MUST get as much field/lab experience as possible i.e. collecting data, interpreting and reiterating the hypothesis. The job markets still undervalue quality work in this domain unless you end up working for a professional sports team (which is far less than 1% of all sport scientists), to fight this, make your-self as knowledgeable as possible and set goals of topics that interest you specifically. Across domain books there are Advanced Exercise Endocrinology by Katarina T. Borer, Statistics for Sport and Exercise Studies by Peter O,Donoghue, Berne & Levy Physiology textbook (this one in particular is excellent compared to many other general anatomy books because it shows and describes mathematical formulas associated to physiological systems), Advanced Fitness Assessment and Exercise Prescription by Ann L. Gibson, Dale E. Wagner, and Vivian H. Heyword. Neuromechanics of Human Movement Roger M. Enoka, Ernsting's Aviation and Space Medicine (excellent book to understand acceleration physiology, hypoxia, spatial disorientation, thermal protection, vibration, and human factors). Biomechanics A Case-Based Approach by Sean P. Flanagan (probably the best book ive seen which integrates the physics of movement on a case basis, *note having a foundation in calculus is necessary to gain the most from this but there are concepts you can take away without the deeper maths knowledge).
And of course lastly, become a member of multiple professional organizations as soon as possible learning from each while also using your time to participate in research studies until you gain the tools necessary to use in whatever setting you desire to be. I hope this help, and by no means is an exhaustive list 😅
I also absolutely recommend that you get as much time as possible with your schools testing equipment and learn everything you can about how it works and proctor tests + actually perform the test yourself to get a feel for what your participants go through.
@@brandonsnyder8436 make a YT channel bro
As a bodybuilder who very recently started running and trying to be a Hybrid athlete it was again another confirmation as to why I get tired so fast when hearing that the muscle fibers that I trained for too long are prepared for short bursts of energy but when it comes to long distances etc I need to do a lot of Zone 2 running.
This video gave me flashbacks of having to test my VO2 max during college in our exercise physiology lab. Super cool test and learning all the numbers, definitely uncomfortable though! Way to go!
Meg slapping Grid's bro fist is a very relatable mood when you're t i r e d
Super cool and well produced video! I love seeing your journey to the army test
So cool! I’m in medical school and just learned about VO2max and started running back in April. Cool to see the information actually applied in real life!
Are you learning to become a doctor?
Congrats way to go
I'd love to do one of these tests to get my official numbers. According to my Garmin my resting heartrate is 56. My highest heartrate I've gotten on the chest strap was during a 10k, and that was 193. Here's the thing. I'm 47 years old and 195 lbs. I run mostly in zone 2, but not entirely and I lift weekly most of the year round.
We are the same age! I was a lifter and ended up switching to running.
The first 5k I did I could barely breathe running an 8:30 min mile.
Not I can do a 6:50 mile and don’t feel like I’m dead.
Such a good video explaining VO2!
6:50 is what I want to get to for my mile!
Nice. I kept trying running myself, but my ankles are shit I think I need to stick to biking or swimming to avoid the strain on my ankles from previous injury.
@@kgal1298 start very slowly and work up! It will start strengthening muscles you have rarely used.
@@Megsquats you got this!!
That's amazing
I spent a lot of my childhood in Grapevine Mills mall. MAybe I will go there next im in town. Thanks for the vid.
Thank you for this video, it was interesting to see how this test is administered and what you should be doing in your training. And the track athlete Dr. Myers was talking about is Abby Steiner, running for the University of Kentucky. She specializes in the 200 and 400 meter races, and she has an unusual arm swing (the doctor mentioned this also) for a high level sprinter / runner.
The runnning channel just did a comparison of watch measures vo2 max vs laboratory, and they were darn close. (Watches were about 2-3 below lab measured).
I'll have to check that out!
Well done. Good topic. For distance runners, 80/20 might be where it is at: 80% steady state upper area of zone 2; and 20% zone 4 and 5 with various intervals. I am interested to see if alactic interval training (5 seconds explosive 30 seconds rest or something close to that) might be another route to condition athletes who require both speed and endurance (field sport athletes, wrestlers, boxers). Steady state zone 2 training can take a toll on performance in these sports, and lactic training can be very destructive when the dosage is not managed correctly.
Great video Meg! As someone who doesnt do any cardio this was super informative! I'm 40 and need to start doing some cardio. Also congrats on being superior!
I'm 45 and my VO2 is usually high 50s the past few years... my peak in University was 72.
I just watched the Lance Armstrong movie , and one of the pro cyclists said his and lances were about Vo2 of 82 and 83 . But lance was 28min faster somehow for the one race 🤔 😃. interesting to hear how your vo2 has changed
What is your resting heart rate if you don't mind me asking?
@@Foxtrottangoabcpower to weight.
Plus in cycling we use power meters.
So you could have a v02 max of 70 and me 60, but i weight 60kg amd you 85kg.
So id be faster if we both had a functional threshold power of 400w.
In cycling HR is old tech and isnt really used as a tired heart may scew readings.
You can be tired amd hit power figures.
Power reads right, heart reads wrong
Id have a higjer watts per kg.
@@karl8805 👍
I’ve been following for a while although admittedly I’m more of a runner who uses strength to supplement running.
If you get serious about running, having a tracker with a heart rate function (like a Garmin watch, or a chest strap that pairs with a watch) can be a game changer-you can set up pace, HR alerts etc., really helpful for targeted training. I’m sure there are other alternatives out there too.
Congrats on your superiority!
Totally agree with this. I have a Garmin Fenix 6 and pair it with a polar flow HR monitor for my treadmill runs. It is by far the best way I have found to monitor how hard I am really working when doing HIIT and LISS and ensure that I am being consisitant. Its really helped with my conditioning. To give you some context I'm 43 years old have a RHR of 45 bpm and a MHR of 191.
Thanks for sharing...I can see that you are very competitive and wanting to be second best pushed you to give your best...good job
This very morning I was researching how to modify my training to improve my VO2 max. Godsend, love this video and explanation!
Awesome VO2, you are 19yo! I highly recommend the Garmin Forerunner for serious training, with an HR strap. Been using these for years. The only way to try train right 👍.
This is exactly the video I needed! I was JUST saying yesterday that I need to work on understanding heart rate zones and working on getting better!!!
6 minute mile is flying, good work!
Ooh, bod pod yes.
This is great, btw. Thank you! He's right. We hear a lot about HIIT and lifting but not enough about a strategic cardio spread. It makes it more difficult to work up to the endurance needed to even make it through a proper HIIT session if we're just starting out, experiencing obesity, or just trying to get used to moving routinely. I miss running, so I'm excited to have a reason to let myself choose that over a lifting session sometimes. :)
Keeping the Apple Watch wouldn’t have done anything since it requires an outdoor walk or run of at least 20 minutes. Great video!
Love seeing that core getting more engaged at the end
This video inspired me to go get a test of my own it’s intense! If folks live near a university I recommend looking to see if they have a kinesthesiolopgy department, I did a test as part of a class, price was very reasonable and I got to help the next gen of up coming exercise scientists. They didn’t rank things the way this one was, but I’m a 42 yo female, regular exerciser, my score was 37 putting me in the 85 percentile for my age, much better than I was expecting and a great metric to improve upon.
I'm 47 and did my 1st VO2 a week ago. My score was also 37. 37 millilidurs of oxygen per lidur of blood. I'm male. Anybody's guess what that puts my percentile in for my age!💩👀😱🤣😂
This video deserves way more views/likes.
This was so cool. I’ve never seen a video of one of these tests before. I would be so nervous!!
Thank you for this I'm studying for my pt through ACE and have been struggling with this chapter
Exercise Physiology is awesome. Thanks for the video Meg.
Amazing ❣️ Miss Meg you are a Superior athlete without any doubt, your channel inspires me ❤️great runner.
You should have gotten an aerobic threshold test as well! That low end data is also really useful
Super cool! I’d love to see you do a BodPod and then another VO2 max and BodPod at the end of your training
LOVE THIS TYPE OF CONTENT!!!! soooo much to learn:)
Type 2 muscle is built with weights he meant to say. Type 1 is for endurance.
Wow, an I keep struggling with the Navette / Leger test to measure my VO2 Max. This kind of training center are exceptional. In my line of work the Navette is used as one of the tests to pass for promotion. Really hard for anyone to train, even with the specific audio that indicates the rhythm. Thanks for the knowledge!
very nice video, loved the way the editing and specially how the results of the tests were displayed in the video.
Yes alot of ppl focus so much on lifting weights only but cardio is so good for your heart and mind
This is awesome. Love the doctor’s explanations and advice.
I've always wondered as a "trail runner" what my VO2 max is at 58 years old. I will run average HR at 155, and take it up to 178-194 for 15 minutes at a time on the steeper grades, then running down the hills at 165-175 hr. The problem with VO2 Max sports analytics is that on hills things are not always equal due to elevation gain/loss which is constant. So, I can never get a reasonable reading.
Hmm, do you have a Strava account. Interesting that you can hold a 178+ for 15 minutes. I'm probably much faster than you and have a high maxHR but not close to yours. We are all different and find this post interesting.
Never doubted it...Superior. Well done both of you.👏👏🙌🙌💖 This was so interesting. Learned alot.💖
Loved this! Any idea what the cost would be for a non-influencer lol to have this testing done?
Definitely do a bod pod or a dexa scan next!
Not sure where you're located. I'm seeing $180 for a testing location near me in Louisiana.
i would look into local universities and see if they’re running any studies you qualify for… you could luck out and get some testing done for free!
Really insightful info. Thank you for all the Knowledge 🙏🏽
Great video and thanks for sharing 🎉
Would love to hear from him how this test compares to Apple Watch. I hit 43-46 VO2 max when teaching fitness classes and I’m a 48 year old bodybuilder 🙌🏻😬💪🏻👊🏻
I’ve seen another video where they compared some high end watches, including apple watch, to the real test. Main result was that it was actually surprisingly accurate. better still to do the real test, but these watches provide a pretty usable heuristic nonetheless.
@@mr-boo awesome thanks for letting me know! 😃
Good stuff Meg!... Love what your doing keep up the great work...
Absolutely loving this content 🙌
Glad you're enjoying it!
That was awesome…..thanks for sharing
Doc you need a CPAP hose stand to help manage that hose. Great video and great explanation
I love this video! Super educational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized fat-loss meal plan from them and I love it.
The next Apple Watch software update has heart rate zones! Great information for what I should be aiming for in different heart rate zones. Thank you
Great video Meg I learned a lot ☺️
This is good stuff! Thanks for sharing it!
Thank you so much for this. I learned a lot today
I'm so glad!
This is so interesting. Thank you for sharing. I've been wanting to do this test myself for a few years, but have always been scared to - I felt so clostraphobic just watching you - especially at the end. I think I'd just want to get that mask off my face.
Was also gutted for you that you'd taken your watch off. It would have been so good to compare the watch readings with the "actual" ones.
I had no idea this was in Grapevine Mills. I want to go there.
Great info. Love this.
Very cool video! U both are killing it…on a SUPERIOR level 😎. Btw where is ur tank from? Love the fit💛
46, that's impressive. I'm a 56 year old smoker and weekend runner and my vo2 max is also 46, which sounded a bit low
Sick Dood! Loved this!
Great video! The HR zones that you showed appear to be related to %MHR. I have always heard that %LTHR is a better way.
Hey thanks for this video. I’m a personal trainer and I didn’t even really understand this until now !
Glad to hear it!
Me either I really am struggling with this chapter in the ACE manual
@@sarahosborne7477 yeah when it comes to personal training it’s mostly otj learning. The certification curriculum just isn’t the best for practical use
Awesome video, would love to see how it changes over time
The fact that the body uses more fat for fuel at the lower intensities does NOT mean they are superior for overall fat loss for a person's diet & exercise regimen; it's largely a function of caloric intake and expenditure, still.
Fun video!!
When a geek 47 yar lol'd dud running I got HR up to 192 using a chest strap monitor. Didn't feel nauseous but stopped because was alone in my house so if passed out could've died with no CPR but was hard to stop running because I'm a thrill junkie!💩👀😱🤣😂
Very interesting!🤩
Very useful info
Hard work beats talent when talent doesn’t work hard.
Damn I gotta get more consistent with that conditioning 😅
Another video should be a Dexa scan currently and then another one + a V02 when you finish your training!
Very cool meg
Do I understand correctly that your Max HR was exactly 220-33? After all the times I’ve heard that method is flawed, it’s funny to see the old school formula work out. This makes me want to get tested in a lab myself!
Apparently running in heat can increase ur VO2 max like running at altitude
Love this video. I've always wanted to do one of these but I'm anxious about my legs failing for the final 2 minutes. How fast were you going toward the end? It's interesting how much your heart rate training zones are different to the methods for calculating heart rate zones.
Having a hard time figuring out how to balance running and weights atm.
@ Yep that is in fact slow, I am an inexperienced runner who runs very rarely on a treadmill and 10km/h is my base , i do 15 min. Most people I know who run for a longer time go minimum at 12kmh. My sprint is at 18km/h which is really slow compared to a pro
I tested it a few months ago while doing HIIT on a treadmill for sprinting endurance, have to test it again to see if I've improved
@ also the treadmill I use on the gym only have the max of 20km/h, is that even worth for experienced runners to practice on something like that?
What's a test like this cost,?
I would love to take one
As always great information, something for all of us. Thank you
Just numbers. Good for individual training, but I wouldn't put too much behind them. I had a V02 of around 70 when I was a cyclist, but it doesn't matter. What matters is if you can go fast.
My VO2 max is in the mid 60s. Would probably be higher if I lost some muscle, but being strong is too fun. I run three times a week and use a Rowing Machine often as well. All mostly to build capacity for Soccer Refereeing College and Amateur Pro matches.
I can say too, my best training runs are eight to nine minute miles for 60 to 90 minutes. Easy to do, easy to recover.
This fat burning at low intensity is irrelevant for weight/fat loss. Burn more fat during exercise and you'll burn more carbs later and vice versa. It does not matter what you burn during exercise and low intensity just burns less calories overall if you put in the same amount of time.
Informative video. Trivial correction: 'absence' not 'absense' of oxygen
Dexa scan please...with bone density info and visceral vs subcutaneous fat calculation.
Checkout the maf system
Hello my fast fast friend
Very interesting. Thank you
Q: How the apple watch works for VO2 MAX? Is it reliable ?
How did you keep it together when he said "lactic acid"? 🤣🤣 thats when you walk out
I'm one of those weight lifters but I'm an oddball weightlifter in that I have been doing zone training since 2012 ... lemme tell you something about v02max, I'm 52 years old and I test at 51 ..... one of the best ways to improve your v02max results is to train hard and train hard often (I mean really push yourself .... I'm an all or nothing kind of guy, I either give 150% or 0% and there is no in-between). If your watch says your max heart rate is (for 33 years old using the standard formula 220 - age)) 187 ... you need to push your heart rate into the low 190s and keep it there as long as you can and often. When you first start doing this, some people feel the urge to vomit .... thats a classic sign you are in the anaerobic level. Some people get that acid taste in their throats. The more and longer you train in that level, the longer you can go before those symptoms appear. The 220 - age formula is really not accurate though for people who work out often .... you should be able to go even higher. I test myself on a bowflex max, using my regular hiit resistance level of 10 and I push each heart rate zone recently 15 minutes per zone. There is actually a pic on my instagram account around 8/15 of this workout showing the zones and length of time I was there. But you can't just go 15 minutes per zone, you have to work up to that. I have only been training for 16 weeks after battling cancer for the last two years, my v02max level was in the low 60's and I am on my way back to that level of fitness....in another month or two. Also, increasing your v02max will make your resting heart rate much lower .... mine is currently 38.
i forgot, polar is HUGE on heart rate zone training ... so if you are looking for a hrm, check out the polar h10 or get a polar watch with the h10 because they have programs specifically for runners (I'm on my 3rd polar watch since 2012 ... start with an ft60, then a v800, currently using a vantage v - I prefer the high end watches, they have more tests and things)
good job meg...megatron
This is interesting but about 1% of ordinary people have access to this testing unless they pay, its expensive . I’m 61 male and i row and march with a 25lbs pack . The key is low moderate consistent training . Mine is 39.
Not familiar with your channel, but looks like it's more gym work instead of running. Great vo2max for not being a runner. Not sure how much running you can fit in, but you might be able to improve it by quite a bit if you get into running. Prob cycling or rowing too, but yeah I'm biased.
I'm just going to do it the old fashion way. Race in six months.
I worked with a running coach who used VDOT training and gd. 🥵
When you think you’re motivating him with “only a few more minutes left”, but you’re actually killing him on the inside😮💨😂
Its a nice game but not needed to specify your vo2max in terms of how to plan training. if you are a seasoned runner or cyclist. You go by RPE scale and mimik vo2max Intensity which you get a feeling about by intensity , breathing Rhythm and muscle activation. after several months. It is very accurate and can beat this setup. For cycling there is the 4 minute test with a powermeter...etc. And do a much longer warm up. The docs whole theory about fat burning is outdated by at least 10 years. Not someone I would choose.
How old are the 2 of you? maybe I missed that info? not sure what your training involves but both of those numbers seem pretty great. 46&56 vo2.
Roughly, how long does a person have to run to get a v02 max of 60?? Roughly.??
Does taking preworkout have any effect on the vo2 during workouts?
I’ll have to look into this. Caffeine alone has a positive effect on VO2. Beta alanine has a positive effect on oxygen uptake and muscular endurance - but not sure if VO2 specifically is studied.
I want to try running harder now lol