My VO2 Test Results

I’m not really big into testing, and never have kept track of a lot of data regarding my training or physical well-being, so being tested like I was last week was definitely a change of pace.  Andrew Smith (@ajsendurance on Twitter), conducted the test for me, and by the conversations that we had regarding the results, really seems to know his stuff.  Here’s the run-down of how the test went down and my results:

  • 30 Minute Warm-up on spin bike
  • Calibration of the spin bike (equipped with power meter), air flow machine, and computer
  • VO2/Threshold Test (lasted about 10-12 minutes)
  • Power was ramped up 30 watts per minute until threshold reached
  • Cool down on the spin bike for several minutes
  • Reviewed reports and future workouts with Andrew

The way the test works is by gauging the volume of air/carbon dioxide that I’m using, finding out where I burn fat vs. calories throughout my workout, and setting those HR zones, accordingly.  Then, the HR zones are integrated into a workout that can burn fat and calories and increase the VO2 levels that I’m putting out.  Pretty cool, huh?

Here’s the numbers that I have from the reports:

Heart Rates/Zones:

  • My Base is in Zone 1 (HR – 145-155 bpm).
  • At my base, I burn 7.2 fat calories per minute.
  • My HR Threshold is 177 bpm.
  • My threshold marks the end of Zone 3.
  • My HR for Zone 3 is 166-177 bpm.
  • Recovery HR:  N/A (changed HR monitors – did not record during test)


  • At threshold, my VO2 is 43.4 ml/kg/min.
  • My Peak VO2 is 44.9 ml/kg/min.
  • Threshold/Peak: 97%

I don’t fully understand all of that information yet, but it’s a good starting point for the little bit of training that I will attempt to do this year.  I highly recommend having a test like this done for anyone who wants to work on their personal fitness… especially for those wanting to accomplish something specific on the bike.  Just from this one test, I can already see how having an endurance coach like Andrew could increase your results exponentially.  Try it out for yourself and see…

I’m not going to make this a training-based blog, like a lot of friends of mine do, however, I may write from time to time about how my riding is coming along and how the VO2 tests progress.

Author: Josh Boggs

Sales Manager, Trek Store of Greenville - Board Chair, Palmetto Cycling Coalition - Board Member, Professional Bicycle Mechanics Association (PBMA) - Owner, PROBIKEWRENCH, LLC

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