Mar 15, 07:57 PM by Steve | VO2 Test Results
Posted in HealthKim and I went today to get VO2 and RMR testing. The worst part of the whole proceedure was that we couldn’t exercise for 24 hours. Originally the test was scheduled for tomorrow, but it meant that I would miss the LA circuit race, and I wouldn’t be able to ride on Saturday. Basically blowing a whole weekend.
I tapered during the week, doing an easy 20 minute climb up OSM on wednesday while chatting the whole way with Bill. Thursday I did a 25 mile tempo ride in the morning and a very easy 22 minute spin up OSM. Friday early morning I did a recovery pace 15 mile loop around Goleta, making sure to finish well over 24 hours before the test.
Resting Metabolic Rate
The test itself was relatively straigtforward. First we sat for the RMR test, with a mask over our face to measure the oxygen and carbon dioxide. The test took 5 minutes, and then we had the results. It was interesting to note that for both of us, we had a small movement that caused a noticeable spike in the data! Also, although it wasn’t being recorded, my HR was between 38 and 47 for the duration of the test, and usually in the low 40s.
My VO2 was 249, VCO2 238, for a respiratory quotient (RQ) of 0.96. Kim’s VO2 was 239, VCO2 213, for an RQ of 0.89. An RQ of 1.0 represents the value expected for pure carbohydrate oxidation. The calculations estimate a resting energy expenditure of 1714 calories for me, which is 4% below the “normal” metabolic rate for someone my sex, age, height, and weight. Kim’s was 1642 calories, 9% over normal.
VO2 Assessment
The VO2 assessment test was much more involved. We set up our bikes on the CompuTrainer, then warmed up for a while, calibrated the trainer, put the mask back on, then started the test. We started at 50watts and increased every minute until we hit our anabolic threshold (AT), determined by when we produced more CO2 than we consumed in O2 (RQ > 1.0).
Kim went first and hit 140watts for her AT, after about 8 minutes with an HR of 161bpm and a VO2/kg of 26.3. She continued for another 4 minutes to a peak of 200watts at 180bpm and a VO2/kg of 34.2. She actually went up to 215watts but was only able to hold it for 5 seconds.
I went later and was just under 300watts for my AT, after about 10 minutes with an HR of 162bpm and a VO2/kg of 52.6. I continued for another 5 minutes to a peak of 400watts at 181bpm and a VO2/kg of 65.9. I may have been able to hold the next level for a few seconds but I didn’t care to try.
Recovery
The test also measured our 1 and 2 minute recovery levels. From her peak of 180bpm, she was down to 157bpm after 1 minute and 137bpm after 2. Her RQ was 27% and 50% recovered, respectively. According to Michael (the tester), you want to see 25% and 50%, and it typically takes about 6 minutes to fully recover (for the RQ to fall below 1.0). Kim was right on par.
For my recovery from the peak of 181bpm, I was at 144bpm after 1 minute and 119bpm after 2 minutes, and my RQ was 34% and 57% recovered, respectively. He was impressed by my recovery.
Conclusion
Kim’s peak VO2 of 34.2 was rated as “good” and my 65.9 was “superior”. Michael said that scores in the mid 60s to 70s was fairly typical for the athletes that he has tested. It is important to note that the scales depend on sex and age, so of course the ratings are not comparable.
We both went our for a ride together after the testing, and it was interesting to see how these results were consisent with our rides together. During the testing, my HR was barely responding at the wattages where she was already at her AT. Our AT and peak HRs were very similar, but my wattage was almost exactly double and my recovery is much faster. During our rides together, my HR barely registers and she has to work much harder, especially going up hills.
See also
The Road to Oildale, Wheeltags, Entropy, Training 4/28-5/4, Human Traffic Cone, Chuck Pontius Cat 4 Crash Pictures, Training 4/21-4/27, Projects, New Time Trial Course, Training 4/14-4/20
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Steve,
Here are my results:
— mark luke at Mar 16, 04:31 PMVC02 – 289
Vo2 – 303
RMR – .95
Resting Energy – 2088 cals, 2973 for total expenditure. Just below fast for my age
My at AT was at 136 bpm after about 8 mins and 250 W. Vo2 was 44. Peak was 160 bpm with a vo2 max of 57.7. While this was rated superior for my age it enforces what I’ve known for a while. I have the heart rate of a sloth and the lung capacity of a chipmunk.