Feel bad after a Max O2 test – is it normal?

Asked by: Carrie White

What happens after VO2 max is reached?

Once maximal exertion is reached (i.e. the subject cannot work any harder) VO2 will, after a slight delay, be observed to plateau. The highest measured VO2 at this plateau stage represents the subject’s VO2max .

How long does it take to improve VO2 max?

How long does it take? If you’re currently inactive, you’ll likely notice improvements in your aerobic capacity in about four to six weeks after you start training. The fitter you are, the longer it will take to see an increase in your Vo2 max. To continue making progress, you’ll need to make your workouts harder.

Is a higher VO2 max better?

VO2 max measures how much oxygen (usually in milliliters) you breathe in while exercising as hard as you can. The more oxygen you inhale, the more energy your body can use. Higher VO2 max usually means better physical fitness.

What is a good VO2 max score?

Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min. A good VO2 max for a 25-year-old male is 42.5-46.4 mL/kg/min, while a good value for a 25-year-old female is 33.0-36.9 mL/kg/min.

Is VO2 max on Apple watch accurate?

For example, it depends upon factors when the heart rate was measured. And it’s also dependent on whether you were moving or stationary when making the VO2 max calculation. So Apple’s predicted VO2 max, or for that matter, Garmin or any other fitness tracker, may not be very accurate.

What are the benefits of increasing VO2 max?

Individuals with a healthy VO2 max are more likely to experience promising health benefits such as: increased lifespan, reduced risk for stroke, heart disease, diabetes, and cancer.

Can Walking improve VO2 max?

The findings indicate that walking training of moderate intensity resulted in a modest increase in VO2max and minor but consistently favorable changes in serum lipoproteins.

Does VO2 max increase with weight loss?

Despite the significant weight loss, VO2max increased significantly (P < 0.001) from entry (19.2 +/- 3.0 mL/kg/min) to completion of 10 weeks (22.4 +/- 5.8 mL/kg/min). However, absolute VO2max L/min was unchanged.

How often should you do VO2 max training?

2-3 times per week

A good rule-of-thumb method for improving VO2max is to challenge yourself 2-3 times per week with workouts that have an Aerobic Training Effect of 3.0-4.0.

Is a VO2 max of 40 good?

These are the ranges of VO2max that researchers have identified in the general population. This is where things can get tricky. Similar VO2max results can mean different things for different people. A VO2max of 40 can be excellent for one person, good for another, and only fair for a third.

What is a good VO2 max for a woman?

Women – 31 ml oxygen/kg of body weight/minute. Men – 42 ml oxygen/kg of body weight/minute.

What is my fitness age based on VO2 max?

If your VO2max is below average for your age group, your fitness age is older than your actual age and vice versa. If you have a good capacity for aerobic endurance, you might be much younger than your driver’s license says. A 30-year old can have a fitness age between 20 and 79, depending on VO2max.

Is 48 a good VO2 max?

DEXA body composition scan



If you are between 46 and 55 years old and have a VO2 Max of 36 ml/kg/min, you are in the “good” category .

Is Garmin VO2 max accurate?

The results from these runners found that Garmin’s VO2 max estimation was 95% correct and the error was less than 3.5ml/kg/min. The results are reasonably accurate granting most sub maximal testing has an error of 10-15%.

How do I increase my Garmin VO2 max score?

A good rule-of-thumb method for improving VO2 max is to challenge yourself two or three times per week with workouts that have an aerobic training effect of 3.0-4.0. Another common problem for those struggling to improve their VO2 max is a lack of adequate recovery.

What is a good VO2 max Garmin?

A VO2 max of 40 can be excellent for one person, good for another and only poor for a third.

Does asthma affect VO2 max?

The results of this study suggest that athletes with mild to moderate asthma can possess high VO2max values and can develop a high degree of endurance fitness, as defined by their ability to sustain a high percentage of VO2max over an endurance race.

Why is my VO2 max dropping on Garmin?

Why is my VO2 max decreasing on Garmin? Your VO2 Max decreases on Garmin when your heart rate is higher relative to your pace. Average heart rate and VO2 Max are inversely related.

How fast does VO2 max decrease?

VO2 max drops fast



Significant reductions in VO2 max occur within 2 to 4 weeks of detraining: Highly trained individuals might lose anywhere from 4 to 14 percent in this time, while beginners’ VO2 max declines to a lesser extent.

What are the signs of overtraining?

Lifestyle-related signs of overtraining

• Prolonged general fatigue.
• Increase in tension, depression, anger or confusion.
• Inability to relax.
• Poor-quality sleep.
• Lack of energy, decreased motivation, moodiness.
• Not feeling joy from things that were once enjoyable.

Why does my Garmin tell me im unproductive?

Unproductive: your training load is at a good level, but your fitness is decreasing. Your body may be struggling to recover, so you should pay attention to your overall health including stress, nutrition, and rest.

How accurate is Garmin performance condition?

Well the rating system represents a one percent deviation. Away from your baseline vo2 max so any positive value in your garmin.

How do you fix unproductive training status?

You should plan recovery periods into your training to maintain your fitness level. Maintaining: your current training load is enough to maintain your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume.

What is a good exercise load?

An elite athlete, one who is training hard, may have an upper limit that is well beyond 1,000 for a single week, which translates into workouts that produce a load of 200 performed five times per week to maintain that level.

What does Garmin consider high aerobic?

High Aerobic Focus – Your training load is mostly high aerobic activity. These activities help to improve lactate threshold, VO2 max, and endurance. Anaerobic Focus – Your training load is mostly intense activity. This leads to rapid fitness gains, but should be balanced with low aerobic activities.

Is Plank a resistance exercise?

Resistance Training Exercises



There are four main muscle groups that can benefit from the resistance training: those surrounding the back, knees, lower legs and shoulders. Here are nine resistance exercises useful for those parts of your body: Leg adduction. Plank.