Testing

A week ago I had some testing done to see how my fitness was progressing and the results were killer. The test I preformed is similar to the Gatorade commericals you see on TV with the Athlete hooked up to all types of Tubes and Wires. My results ranked my fitness to be in the Elite Cyclist level which was something I did not expect to see just a few years into the sport and expecially the cycling aspect of the sport. Below is the report from my coach.

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Cycle VO2 Max Test Summary of Results

VO2 (“volume of oxygen”) allows us to view through scientific, accurate measures the fitness a person possesses. A VO2 Test measures the volume of oxygen that the body consumes at various levels of intensities.

Anaerobic Threshold
Explanation: One’s anaerobic threshold is the level at which your body can no longer supply enough oxygen to meet the body’s energy demands. Thus, the body begins to use anaerobic (without oxygen) energy sources which produce lactic acid. At this level, one’s breathing becomes labored and prolonged exercise above this will ultimately result in complete failure. One goal of a training program is to increase the anaerobic threshold through efforts directly under or at this level. You can do this through interval or sustained threshold efforts in the below stated zone 4. All endurance race distances require one to have a high anaerobic threshold to succeed so development here should be placed on a premium.
Results: VO2 – 59.2
HR – 173
% Max – 88%

Peak Values
Explanation: The peak values are the highest VO2 and heart rate you were able to achieve during your test. The heart rate achieved during this test should be lower than your highest possible heart rate because the gradual progression prevents you from achieving this. In contrast, your VO2 peak should be near maximum as this signifies your aerobic capacity or maximum oxygen consumption possible. The level you achieve during this test will be your VO2 Peak, whereas your VO2 Max will be used to refer to the maximum VO2 you can possibly achieve given your age and ability. We hope that your peak is as close to your max as possible, but regardless, our job as coaches is to get it there. This is done generally through achieving more fitness overall and specifically through high intensity efforts above the anaerobic threshold. These typically consist of repeated intervals of 3-5 minutes in the below stated zone 5 with equal the bout in rest. If you are training for a short race, a high VO2 is imperative and something that must be developed to succeed.
Results: VO2 – 67.1
HR – 183

Comparison Scale for VO2 Max
The below scale shows values based on male and female beginner, intermediate, and elite athletes. Your VO2 Max potential declines with age so take this into account if you are near the limits of the age ranges. Your highest VO2 Max will almost always be achieved while running as there are greater energy demands. VO2 Max is a good indicator of fitness, but efficiency determines how we use our capabilities. If your technique is inefficient, you will use more oxygen than normally required and essentially waste a high VO2 Max. Thus, teaching your body to be as efficient as possible (use less O2 at a given effort) should be one of the primary goals of training.


Analysis

Bob, I look at two things with your test results: Your VO2 Peak as well as your Anaerobic Threshold (AT). VO2 Peak is a good overall indicator of fitness as well as your ability to sustain a high anaerobic intensity for a short period of time. AT is a large indicator of your ability to buffer lactate efficiently thus remaining aerobic longer which is evidenced in better time trial or threshold ability. We want your Peak to be as high as possible and your AT to be within 80-90% of Peak.

Your VO2 results show a balanced physiological make-up with both being extremely high. By this, I mean that your Peak and AT values are balanced in proportion to each other with both at a HIGH level. To understand how your Peak compares to others of your same age, we look at the chart that I included above. As we can see, your Peak is at an ADVANCED level for your age. To understand your AT ability, we look at the VO2 at which your body switches to using predominately anaerobic means to supply energy – this is your AT. We then compare this to your VO2 Peak hoping that it is within 80-90% of Peak, which you are at 88% of Peak. This is great!

With this knowledge, we can approach your training with an exact understanding of what your body needs to reach its potential. Since you are strong in both variables, we will seek to improve both variables through threshold as well as VO2 Max efforts. Threshold efforts will take place in zone 4 and consist of interval or sustained efforts up to 40 minutes. VO2 Max efforts will take place in zone 5 and consist of 3-5 minute intervals with equal rest.

Approach your training with confidence now and let me know if you have any questions at all. I look forward to your success!