Because the VO3 test produces a score, improvements in your performance level are measured quantitatively. This allows you to see “measurable” progress in your cardiovascular strength over time. The VO3 Test turns “I think I feel stronger” into “I had a 10% increase in my performance level this month.
Effort Level during the test starts at “very easy” and gradually progresses to “Moderate”. This level is established by your own evaluation of your perceived exertion during the test and measured by your heart rate. Note: Because Heart Rate varies greatly from individual to individual, we do not use any generic Heart Rate charts or Formulas to establish your specific target Heart Rate during the test.
Results of VO3 Test directly relate to improvements in your Fitness or Performance Level. This is based on the variables we measure (mainly Heart Rate, Power output, and Body Weight) and how we measure these variables.
Lets start with the one we all do:
Weight management is likely on the list of your fitness goals. There is no problem with that, however, focusing on weight management alone neglects a fundamental benefit of exercise or training, and that is; you get stronger as you exercise / train. The VO3 is specifically designed to measure this increase in strength in the form of aerobic, cardiovascular output.
This test has long been adopted as the “gold standard” of fitness testing. However, as the name implies, to find your VO2 MAX, you must push yourself to your absolute maximum effort. VO2 Max is a measurement of your “fuel system” (oxygen consumption). Work / Power output is a much more direct measurement of your cycling, running performance (note that some VO2 test do include wattage output.) Because the VO2 Max test is so stressful, recovery is required post test, which can interfere with your training program. During the test, large “steps” in power output cause your heart rate to always be “catching up” to the power requirements of the test. Steady state (Heart Rate matching Power output) is rarely achieved especially during the periods of the test in which you are above your aerobic threshold. Test cost is generally $100 and up.
There are several different protocols for this test, but most require very high effort level near the end of the test. Some protocols involve blood sampling (through a series of finger pricks.) LT testing is appropriate testing for competitive athletes. It provides information on Heart Rate training zones. The LT test can show fitness gains if accompanied by accurate Power Output / Wattage information. Cost is approximately $150.
This test requires maximum pedaling effort for 30 seconds. Price (est.) for the test is $55. Results include Average Power and Maximum Power achieved. Note that many testing cycles lack the proper inertia or resistance control to conduct this test with a protocol that emulates sprinting on an actual bicycle. Often the resistance during the test is controlled manually which can lead to inaccurate results.
This is a submax test which examines how fast your heart rate drops at the secession of exercise. It is believed to be an indication of fitness level, however, there is little evidence to show that the HRR score reflects changes in your ability to produce power (Watts). HRR is not a steady state test (the heart rate is constantly dropping during the test,) which introduces uncertainty to the results.