VO2max testing: Is a professional assessment worth the investment?

The terms V, O2 and max stand for Volume, Oxygen, and maximum, indicating the highest oxygen consumption your body can achieve. The VO2max value, measured in milliliters per minute per kilogram, reflects how efficiently your body absorbs and uses oxygen during maximum effort¹.

Why is that important? Because oxygen is required to create energy in the muscles. The amount of oxygen your muscles get depends on how well you can absorb it (respiratory system), how well your body distributes it (cardiovascular system), and how efficiently your muscles (and its mitochondria) can use it (musculoskeletal system). The intricate interplay of these systems paints a clear picture of your systemic health and longevity. Studies ² suggest that cardiovascular health and longevity are two sides of the same coin. If cardiovascular aging is slow, meaning heart and blood vessels are healthy, it is very likely that overall aging will also be slow. That means joints, muscles, skin, and everything else in the body stay healthier for longer. 

In short, VO2max is the most representative metric of your health and longevity.

Is your smartwatch good enough for a VO2max test?

Researchers found a stark difference between actual VO2max values and estimates provided by most smartwatches ³. The problem is that tracking devices don’t have a sensor to directly measure one’s oxygen intake. Instead, they gather data such as heart rate and running speed ⁴. Algorithms then compare this information with estimation charts to approximate a VO2max value. Since this process relies on database averages, the results are often imprecise - even in high-end smartwatches ⁵.

Since fit people have stronger heart muscle, they pump more blood in one stroke than unfit people. Therefore, the muscles get more oxygen (and hence more energy) per heartbeat. So, to keep up a given running speed, an untrained heart must beat at a higher rate than a fit heart. Because of this, smartwatches tend to overestimate unfit athletes and underestimate fit athletes.

How will a professional VO2max test benefit you?

For sedentary people - proverbial couch potatoes - a highly accurate VO2max test is probably overkill. These people would benefit from simply moving around more in their everyday lives. However, for anyone aiming to extend their health- and lifespan, let alone achieve peak health, a precise VO2max test is invaluable. Besides the sought-after number, a professional test will reveal other valuable insights into your health:

• It measures your heart rate. Heart rate change during exercise is a helpful tool in assessing the functioning of your heart.
• The blood or oxygen analysis will find your ventilatory thresholds. Your VT1 and VT2 ⁶ tell you which parts of your energy systems are active and to which extent. This is critical information if you want to improve your endurance.
• It will find your “fatmax” heart rate. Fatmax stands for maximal fat oxidation, indicating the heart rate at which you burn the most amount of fat, making it a precious metric for fat loss ⁷ and metabolic flexibility.

All these parameters, derived from the test, provide extensive analysis of your cardiovascular health and endurance. Professional coaches use these data to design tailored programs, whether your goal is endurance-, performance-, longevity-, or weight-based. Regardless of your goal, a high VO2max makes you look and feel younger and livelier.

How is a VO2max test done professionally?

A professional VO2max test uses specialized equipment ⁸ to precisely measure oxygen consumption during exercise.

The most reliable method, known as "respiratory gas analysis," involves wearing a mask that captures exhaled gasses as exercise intensity gradually increases. These gasses are sent through tubes to gas analyzers that assess oxygen intake and carbon dioxide output every 30 seconds. This process, called “Spiroergometry” ⁹, is also used by doctors to evaluate cardiovascular limitations through VO2 data.

What can you expect?

Expect a seamless experience guided by our knowledgeable sports scientists. You’ll pedal on a stationary bike, wearing a specialized mask connected to high-precision gas analyzers that capture your breathing. As intensity increases, we track real-time data on your oxygen use and cardiovascular performance.

With this state-of-the-art assessment, our experts offer a full analysis and guidance - a powerful first step to take your fitness, health and longevity to the next level. If that sounds like a worthwhile endeavor to you, book your test as part of a holistic assessment at AYUN today. We can’t wait to help you become the fittest and most energetic version of yourself.