FIELD TESTS TO EVALUATE VO2max

Here we’re going to define 2 easy test to measure the training zones as from the runner’s VAM.

The first test is the easiest to apply: COOPER’S TEST.

It’s a quick and simple way to determinate the aerobic zones of the athlete. It was developed by Dr. Kenneth Cooper counting with B. Blake’s previous studies. Initially it was suitable just for men, but adapted for women by B. Gerchell. His valuation is made by running the maximum of meters you can in 12 minutes. This 12 minutes run constantly at your top speed are in theory provoking the exhaustion. That is why it correlated with the VO2max. Having distance run, there are several equations to calculate VO2:

-VO2 (ml/kg/min) = 22,351 x distance (km) – 11,288

-American college of sportive medicine: VO2 (ml/kg/min) = (0,2 x Pace (meters/minute)) + 3,5

-Cooper: VO2 (ml/kg/min) = (0,022 x Distance (meters) -10,39

Finally, the estimated result can be compared in the following chart.

The other test we mention is the Montreal University (with Léger-Boucher methods).

The material needed for this test is a pulsometer, the incremental recording, a whistle, a chronometer and the log sheet.

This test is made in the running track. It’s an incremental proof, the speed test starts at 10 km/h. The speed is increased by 0,3 km/h. each 200 meters up to exhaustion. It’s recommended the runner to raise the hand once he has reached the number 7 on subjective scale (1-10). For an optimal test, the total duration must be between 12 and 20 minutes.

The final speed run is where the athlete would have his VAM. Number 7 should coincide with AT. To estimate VO2max this formula will help you:

VO2max  (ml/kg/min) = 14,49 + (2,143 x S) + (0,0324 x S²)         [Where S = Speed (km/h.)]

Below I show you one of my charts made for a training plan one year ago. If you want more information, don’t doubt to answer!

References:

Esteve Lanao J., Cejuela Anta R. Evaluación de la resistencia en los deportes cíclicos. Libro Deportes. 2010. 195 – 212

Gª Manso JM, Navarro F, Legido JC, Vitoria M. La resistencia desde la óptica de las ciencias aplicadas al entrenamiento deportivo. GRADAGYMNOS, 2006. Cap. 2.