Characteristics of the VO3 Submax Fitness Test

The Vo3 Submax Fitness Test is a proprietary test, created by Boulder Fitness Technology to measure and track your fitness level.  It was designed to be easy to take.  Unlike many fitness tests which push you to you maximum effort level, the VO3 test measured your fitness level a the same effort level that you typically exercise at.  It was specifically designed to be appropriate for all levels of fitness.The test is taken on a specifically designed stationary bicycle which accurately measures your Heart Rate and Power output.  The uniqueness of this test and its’ advantages of other types of fitness testing are further explored below, but first let’s talk about what we mean by “Fitness”.

What “Fitness” are we measuring?

The VO3 Submax Fitness Test focuses on the following  “common sense” based definition of fitness.

Fitness is determined by “how fast you are going” (measured by your Power Output in Watts) versus “how hard you feel you are working” (measured by your Heart Rate.)

Your Fitness Level is considered to be “improving over time”, when, at a given “internal” effort level, your work rate (power, watts, cycling speed) increases.

The VO3 test measures both your “internal effort level” ( via your Heart Rate) and your “external effort level” (via your Power Output in Watts.)  These variables, along with other physiological information are entered into a formula which produces a VO3 Score.

The Vo3 Test racks changes in your fitness level.  “Tracking” means that the test should be taken several times during your training season (or periodically throughout the year.)  Your first test becomes your “baseline” score.  As you train, and your fitness level improves it will be reflected in your VO3 score.

Only a “moderate” effort level is required during the test:

The test was purposely designed to be a “Submax” test.  The effort level you “feel” during the test is similar to the effort level you feel during your normal exercise.  Many fitness tests, such as the VO2 Max test, require your to exercise at your maximum level.  The disadvantages of testing at this level are somewhat obvious.  Maximum effort = pain, and extreme motivation is required.  There is a higher risk of injury, and a required recovery time.  If you are older or currently at a lower fitness level, Maximum effort testing is not well suited for you.

Gentle Warmup:

The test typically takes about 10 to 18 minutes.  The test starts at a “Very Easy” effort level and gradually ramps up to a “Medium or Somewhat Hard” level.  This final level lasts for approximately 3 minutes. Then the test is over and the score is calculated.

VO3 Fitness Score:

Your score is based on your effort level (measured by your heart rate) and your Power Output.  Your score will improve as your power output increases.  Weight loss is also factored in, so if losing weight is part of your fitness goals, know that it is reflected in your VO3 Score.  Note again, that the variable which go into factoring your VO3 are exactly the variables that directly effect your performance.