I\u2019m running on a treadmill. A face mask is tightly strapped over my mouth and nose. A series of tubes runs from the mask to a small backpack pinned across my shoulder blades. There is a loud beeping sound and the treadmill speeds up, taking me from a brisk jog into a light sprint. <\/p>\n
\u201cWhen you feel like you can\u2019t run any more, we want you to push for another five or 10 seconds,\u201d yells a trainer from the sidelines. He\u2019s holding an iPad. A number of graphs and stats are blinking on the screen. \u201cKeep going.\u201d The treadmill picks up again and I get a little faster. Trying to keep pace just after the 12-minute mark, sweat drips from my brow and my breathing is heavy. <\/p>\n
I look like a super villain. I feel like a lab rat. This is a VO2 max test. Previously, these tests were exclusive to research labs and elite athletic facilities, helping endurance athletes and elite level performers create a competitive edge during a match or race. Now they\u2019ve gained traction among the general public: Influencers such as YouTuber Peter Attia, author of Outlive: The Science and Art of Longevity, have referred to V02 max as the \u201cthe greatest predictor of lifespan<\/a>.\u201d <\/p>\n Open this photo in gallery:<\/a><\/p>\n VO2 max tests used to be exclusive to research labs and elite athletes. Now, they\u2019ve gained traction among the general public.<\/p>\n Medical doctors have said it is one of the best indicators of overall health. A meta analysis published in the Journal of Translational Sports Medicine called VO2 max \u201cthe gold standard measure of cardiorespiratory fitness<\/a>.\u201d Cardiorespiratory fitness is a potentially stronger predictor<\/a> of mortality than established risk factors such as smoking, hypertension, high cholesterol, and type 2 diabetes, according to a statement from the American Heart Association. <\/p>\n \u201cI think VO2 max is the most critical measure of overall fitness and overall health,\u201d said Dr. Martin Gibala<\/a>, a professor of kinesiology at McMaster University, whose lab conducts applied research examining the impact of training and nutrition on health and performance.<\/p>\n A runner\u2019s guide to understanding heart rate variability<\/a><\/p>\n While the test itself can feel intimidating \u2013 not everyone likes to push themselves to their physical limit on a treadmill \u2013 Gibala believes that it may be more useful information than other common evaluations at the doctor\u2019s office. <\/p>\n Below we walk through what the test is, how you can improve your score, and whether or not it\u2019s worth paying for. <\/p>\n The test evaluates the maximum amount of oxygen the body uses during intense physical exercise. <\/p>\n VO2 max stands for maximum volume of oxygen. It\u2019s also referred to as \u201cmaximal oxygen uptake\u201d and \u201cmaximal aerobic capacity.\u201d Your VO2 max score indicates the integrated capacity of your heart, your lungs, your blood vessels, and your muscles\u2019 ability to use oxygen. Muscles rely on oxygen for fuel. The more intense the activity, the more oxygen they need. So a higher VO2 max, the better capacity you have for intense physical exercise.<\/p>\n The test itself takes place on an exercise bike or treadmill, wearing a face mask that measures your oxygen consumption and carbon dioxide production. The intensity of the exercise incrementally increases until you\u2019re working at your maximum capacity. Tests normally take about 10 to 15 minutes. <\/p>\n Do popular supplements for endurance athletes work?<\/a><\/p>\n Many wellness centres have started offering VO2 max tests, with an average cost between $120 and $300. Alternatively, a number of fitness trackers give users an estimate of their VO2 max score. Popular brands such as Whoop and Oura Ring give users a VO2 max score, while Apple Watch labels the data as \u201cCardio Fitness.\u201d <\/p>\n The accuracy of this data can vary widely depending on the equipment used for the test and\/or who is overseeing the experiment. For the gold standard in VO2 max accuracy, it\u2019s best to head to a research clinic. But even a ballpark estimate of your VO2 max numbers can be useful, according to some experts. <\/p>\n A handful of factors contribute to your VO2 max: Weight, age, biological sex, and genetics all play a part. So does your fitness level and training regime. It\u2019s measured in millilitres of oxygen used for each kilogram of body weight per minute. An athletic man will have a VO2 max of around 50-60 (ml\/kg\/min) while the average guy will be close to 40 (ml\/kg\/min). For women, those numbers are about 10 to 15 per cent lower, based on physiological differences. <\/p>\n If you\u2019re looking to improve your VO2 max score, fitness programming largely depends on where your starting point is. According to Gibala<\/a>, anyone in the lowest category should see improvement by getting the recommended minimums for exercise suggested by Canada\u2019s physical activity guidelines<\/a>. That\u2019s 150 minutes of moderate to vigorous physical activity. <\/p>\n