login
VO2MAX Results: Help Me Apply The Results
-
No new posts
 2009-05-26 12:50 PM |
Master  1882     Chandler, Arizona |  Subject: VO2MAX Results: Help Me Apply The ResultsToday I had my VO2Max tested. I am participating in a research study being conducted by Arizona State University on behalf of the militiary. It was pretty cool and while I'd like to think that I could have gone longer and harder, it was pretty hard and I was spent by the end. A few more seconds and I probably would have fallen off the treadmill. Anyway, the test included a 3 min warmup after which the incline went up 2.5 every 2 minutes. I made it a few seconds into the 12.5 incline interval before I couldn't go any further. My VO2Max was 50.6ml/kg/min with HR of 200 BPM. Since this was a research study and not a triathlon coach conducting the test, they did not offer much advice on training HR zones. Using the information on this site http://www.3-fitness.com/tarticles/zones.htm I have mapped out the following HR training zones:
Z1: 128-144 Z2: 145-160 Z3: 161-168 Z4: 169-184 Z5a: 185-188 Z5b: 190-196 Z5c: 196-200 I calculated the about zones based on the percentages of V02Max provided by the website. I'm assuming that is my HR @ VO2Max.
Something else that I noticed when comparing my "zones" to what my workouts have been lately. For example, last night I ran an easy 4 miles in 35:55. My max HR during this workout was 187 and my average HR was 167. On a RPE scale this run was probably a 5 what I would have considered "zone 2" before. If you compare it to my zones based of the VO2Max test it was a zone 4 effort (on average) which would be described as a VO2Max interval. This makes me wonder if I should train with HR or not. Had I been training by these zones last night I would have had to back off what was already a comfortable and easy effort. I know there are a lot of variables in HR and that sometimes it's not the best to be restricted by a zone. I know there is a lot about this I'm sure I don't understand and that having the data but not knowing how to apply it is worthless. I'd also say that I'm a little undertrained but I'm about to start a 20 HIM training plan base on HR. I'm willing to put in the time to learn how to properly apply my test results and train by them but I need to make sure my zones are correct. Would some of you more experienced athletes/coaches mind taking a look at what I've compiled and point me in the right direction? Thank you! Edited by Mirg 2009-05-26 1:09 PM |
| 2009-05-26 12:59 PM in reply to: #2173421 |
Elite 2645 Phoenix, AZ | Subject: RE: VO2MAX Results: Help Me Apply The Results I believe you calculated your Zones incorrectly. You need to account for resting HR in the calculations. For example, here is how you would calculate zone 1 with a RHR or 60 bpm: 60%(MHR-RHR)+RHR - or - 0.60*(200 - 60) + 60 = 144
Find your RHR and recalc. Then your HR zones will make more sense.
|
| 2009-05-26 1:00 PM in reply to: #2173440 |
Master 1882 Chandler, Arizona | Subject: RE: VO2MAX Results: Help Me Apply The Results Slidell4life - 2009-05-26 10:59 AM I believe you calculated your Zones incorrectly. You need to account for resting HR in the calculations. For example, here is how you would calculate zone 1 with a RHR or 60 bpm: 60%(MHR-RHR)+RHR - or - 0.60*(200 - 60) + 60 = 144
Find your RHR and recalc. Then your HR zones will make more sense.
Ah, tu shea!
Thanks!
ETA: I recalculated them as (Max: 200 - Resting: 40) = 160 * lower and then upper % for each zone + resting HR (40)
Still looking for further input! Edited by Mirg 2009-05-26 1:11 PM |
| 2009-05-26 2:15 PM in reply to: #2173421 |
Elite 3498 Chicago | Subject: RE: VO2MAX Results: Help Me Apply The Results As a frame of reference, I am an endurance coach and currently certified through USAC. I have also had my Vo2max tested at the University of Illinois human performance lab. A few questions: 1) How did they determine your Vo2max? 2) Was the gas exchange data plotted and the slope calculated? 3) Did you continue the test until you were about to pass out and fall over...meaning, did you leave EVERYTHING on the treadmill? Operating under the assumption that this truly is your V02max, the % of Vo2max here http://www.3-fitness.com/tarticles/zones.htmseem to be appropriate and your resting HR does not need to be used in these calculations. I'm a little unclear how you calculated the zones you referenced but according to a Vo2max HR of 200bpm and the % on website you referenced above, your zones would be: zone 1 110 130 zone 2 132 150 zone 3 152 160 zone 4 162 180 zone 5a 182 186 zone 5b 188 196 zone 5c 196 200 As you know, HR can be affected by hydration, health, stress, heat, nervousness, etc. |
| 2009-05-26 4:15 PM in reply to: #2173651 |
Master 1882 Chandler, Arizona | Subject: RE: VO2MAX Results: Help Me Apply The Results Steve- - 2009-05-26 12:15 PM As a frame of reference, I am an endurance coach and currently certified through USAC. I have also had my Vo2max tested at the University of Illinois human performance lab. A few questions: 1) How did they determine your Vo2max? 2) Was the gas exchange data plotted and the slope calculated? 3) Did you continue the test until you were about to pass out and fall over...meaning, did you leave EVERYTHING on the treadmill? Operating under the assumption that this truly is your V02max, the % of Vo2max here http://www.3-fitness.com/tarticles/zones.htmseem to be appropriate and your resting HR does not need to be used in these calculations. I'm a little unclear how you calculated the zones you referenced but according to a Vo2max HR of 200bpm and the % on website you referenced above, your zones would be: zone 1 110 130 zone 2 132 150 zone 3 152 160 zone 4 162 180 zone 5a 182 186 zone 5b 188 196 zone 5c 196 200 As you know, HR can be affected by hydration, health, stress, heat, nervousness, etc.
1) I'm not sure what you mean but my vo2max was shown to me from a print out that the person offering the test gave to me. I was hooked up to a computer with the mask/nose plugs and it registered my HR and vo2 through out the session. 2) yes, I have a scatter plot diagraming my vco2/vo2 and HR. 3) I left everything I had on the treadmill (contrary to what I may have posted in the original post). I about felt over.
Thanks for taking the time to look and any additional advice/comments are welcomed. |
| 2009-05-26 5:05 PM in reply to: #2173992 |
Sensei Sin City | Subject: RE: VO2MAX Results: Help Me Apply The Results I will be the first to admit, I am just an amateur at this, so take it for what it's worth.... I'm not sure you can take numbers from your VO2 test and plug them into LT zones spreadsheet (NOT saying you did). However I was able to back check my LT field test results with the results found in my VO2 test and did see that what I determined was my LT in the field, coincided within a beat or two of what my gas exchange results were. |
| 2009-05-26 5:24 PM in reply to: #2173992 |
Elite 4048 Gilbert, Az. | Subject: RE: VO2MAX Results: Help Me Apply The Results Mirg - 2009-05-26 2:15 PM Steve- - 2009-05-26 12:15 PM As a frame of reference, I am an endurance coach and currently certified through USAC. I have also had my Vo2max tested at the University of Illinois human performance lab. A few questions: 1) How did they determine your Vo2max? 2) Was the gas exchange data plotted and the slope calculated? 3) Did you continue the test until you were about to pass out and fall over...meaning, did you leave EVERYTHING on the treadmill? Operating under the assumption that this truly is your V02max, the % of Vo2max here http://www.3-fitness.com/tarticles/zones.htmseem to be appropriate and your resting HR does not need to be used in these calculations. I'm a little unclear how you calculated the zones you referenced but according to a Vo2max HR of 200bpm and the % on website you referenced above, your zones would be: zone 1 110 130 zone 2 132 150 zone 3 152 160 zone 4 162 180 zone 5a 182 186 zone 5b 188 196 zone 5c 196 200 As you know, HR can be affected by hydration, health, stress, heat, nervousness, etc.
1) I'm not sure what you mean but my vo2max was shown to me from a print out that the person offering the test gave to me. I was hooked up to a computer with the mask/nose plugs and it registered my HR and vo2 through out the session. 2) yes, I have a scatter plot diagraming my vco2/vo2 and HR. 3) I left everything I had on the treadmill (contrary to what I may have posted in the original post). I about felt over.
Thanks for taking the time to look and any additional advice/comments are welcomed. Based off of your numbers, the range he gave you is correct. If you're hitting into the 167 average range, then yeah, you might need to ramp it down a bit. On your run that you described, could you have carried on a conversation without gasping, if you were running with someone? If not, then you were most likely above zone 2 no matter what your perception of it was. I wouldn't be too worried about it, given the stress you've had with graduation and studying for your cert exams, combined with the illness, last weeks race, etc., your training being spotty, it wouldn't surprise me at all that your HR is elevated. John |
| 2009-05-26 6:53 PM in reply to: #2174131 |
Pro 6582 Melbourne FL Gold member | Subject: RE: VO2MAX Results: Help Me Apply The Results tkd.teacher summed it up pretty well with your recent history, and in the heat then the HR can be way high. I know here in FL the heat alone can give me +10 bpm, hence I don't bother with the HRM in the summer. Here's something interesting for HR numbers, quite a variation in the zones using the VO2 and MaxHR(-RHR) per the website. To me is seems like the VO2 calculations are providing low ranges.
| ||||
| 2009-05-26 7:01 PM in reply to: #2174274 |
Pro 6582 Melbourne FL Gold member | Subject: RE: VO2MAX Results: Help Me Apply The Results This doesn't help you any but here are the numbers that I get if I use my Field LT test and MHR during a 5k PR. The V02 numbers are out of line with the field LT and the MHR-RHR*%+RHR, not sure if something is wrong with the V02 calculation, the 3-fitness site doesn't state anything else for the V02 Max calc.
| |||||||
| 2009-05-26 7:32 PM in reply to: #2173421 |
| Member 40 | Subject: RE: VO2MAX Results: Help Me Apply The Results Mirg - 2009-05-26 1:50 PM Today I had my VO2Max tested. Any chance you have the breath-by-breath analysis or the critical slopes printout? That would tell alot, but to base 7 random ranges off of a max or peak HR isn't the best option. (FYI- you can get rid of the 5a and 5b ranges- when it comes to HR and training, those ranges are almost worthless without the ventilatory parameters. Stick with recovery, endurance, LT/VT, VO2max). If you can, scan a copy of your slopes and 10sec samples, and then you can get VT1, VT2, and VO2max/peak. From there, you'll have effective training ranges. |
| 2009-05-26 9:41 PM in reply to: #2174369 |
Master 1882 Chandler, Arizona | Subject: RE: VO2MAX Results: Help Me Apply The Results John, thanks as usual for the solid advice and input! Donto, thanks as well. The past month has been crazy with finishing a masters program and studying for a section of the CPA exam. I'm under-trained and stressed. I know that consistency, recovery and nutrition will play a big role in my HIM performance then training according to HR zones. I guess the old adage of milk before meat applies here. REATHCON - 2009-05-26 5:32 PM Mirg - 2009-05-26 1:50 PM Today I had my VO2Max tested.
Any chance you have the breath-by-breath analysis or the critical slopes printout? That would tell alot, but to base 7 random ranges off of a max or peak HR isn't the best option. (FYI- you can get rid of the 5a and 5b ranges- when it comes to HR and training, those ranges are almost worthless without the ventilatory parameters. Stick with recovery, endurance, LT/VT, VO2max).
The data that I was given has a number of measurments which were taken every 30 seconds. I have a scatter plot of my data points but I'd have to calculate the slopes myself in excel. Right now I don't have time to do that but I will after Friday. If you don't mind then maybe I'll scann my data sheet into a PDF and calculate the slopes. If you have experience with interperting this type of data then I could shoot you a PM to look over what I come up with.
Thanks again for all the input everybody! |
| 2009-05-27 12:44 PM in reply to: #2173421 |
Member 26 Clearwater | Subject: RE: VO2MAX Results: Help Me Apply The Results I'm not trying to hijack this thread, but I would like to add a question. |
| 2009-05-27 1:08 PM in reply to: #2175998 |
Sensei Sin City | Subject: RE: VO2MAX Results: Help Me Apply The Results I think if you get the actaul test data, you should have just about eveything you need. They printed mine out for me and a data point was taked every 15 seconds during the almost 15 minute test. That helped me determin when VCO2 exceeded CO2. (sort of AT/LT) They also gave me a summary sheet giving me what they thought were my zones, AT, AeT, Vo2 Max, etc. This may just be me, but I like that VO2 testing for kicks and fun with data, but I tend to like the LT field test more for training. It's easier (no lab testing), cheaper (free is pretty cheap!), repeatable as often as you want, AND give me better results based on RPE and training results. My VO2 testing had too low of zones for me. If you are using it for data, cool. If you want to base you training around results of testing, I would lean people towards just doing a field test and the LT method. IMO. |
| 2009-05-27 2:16 PM in reply to: #2176075 |
Master 1882 Chandler, Arizona | Subject: RE: VO2MAX Results: Help Me Apply The Results If you are using it for data, cool. If you want to base you training around results of testing, I would lean people towards just doing a field test and the LT method. IMO.
What is the testing protocol for a LT field test? |
| 2009-05-27 3:42 PM in reply to: #2176296 |
Sensei Sin City | Subject: RE: VO2MAX Results: Help Me Apply The Results Mirg - 2009-05-27 12:16 PM If you are using it for data, cool. If you want to base you training around results of testing, I would lean people towards just doing a field test and the LT method. IMO.
What is the testing protocol for a LT field test? PM sent |
| 2009-05-27 3:45 PM in reply to: #2176296 |
Elite 4048 Gilbert, Az. | Subject: RE: VO2MAX Results: Help Me Apply The Results Mirg - 2009-05-27 12:16 PM If you are using it for data, cool. If you want to base you training around results of testing, I would lean people towards just doing a field test and the LT method. IMO.
What is the testing protocol for a LT field test? Cycling, running or swimming?  Basically, you do a warmup, then a time trial effort of varying distance depending on the testing protocol that you are following. You record your total time, and your average HR. Here's an example for cycling: Needed - HR monitor, stopwatch (or timer on your cyclocomputer) Do a 10-15 minute warmup, trying to cycle through all your gears. Do a 10 mile time trial, sustaining your fastest rate possible with no dropoff through the 10 miles. Heart rate should stabilize somewhere around the 5 minute mark of the TT. Record your finishing time, and your average HR. The maximum HR that you can achieve AND sustain is your (presumed) lactate threshold. If your speed markedly drops off, or your HR starts shooting off the scale, you are going too hard for your fitness level and you'll need to repeat the test in a couple days, at a slower speed. There are a lot of different ways to calculate it, just google "lactate threshold field test <insert sport here>" John |
| 2009-05-28 7:01 AM in reply to: #2176296 |
Pro 6582 Melbourne FL Gold member | Subject: RE: VO2MAX Results: Help Me Apply The Results Mirg - 2009-05-27 3:16 PM If you are using it for data, cool. If you want to base you training around results of testing, I would lean people towards just doing a field test and the LT method. IMO.
What is the testing protocol for a LT field test? This here is the BT thread. It's also in the BT articles. |
| 2009-05-28 7:46 AM in reply to: #2175998 |
Coach 10487 Boston, MA | Subject: RE: VO2MAX Results: Help Me Apply The Results Kenman - 2009-05-27 12:44 PM Depends what kind of testing protocol (running/biking) you get and who is applying the test but I would make sure to get your power/pace @ LT and Vo2 max (peak). If you train by HR get it as well @ LT and VO2 max (peak) however understand the limitations of using HR as a way to gauge effort and as someone suggested above HR at higher intensities is pretty much useless as it is nearly impossible to use when going hard.I'm not trying to hijack this thread, but I would like to add a question. |
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK