VO2 Max Testing: Why Knowing Your Numbers Improves Health, Performance & Longevity

Why VO2 Max Matters

You're exercising regularly, eating well, and staying active—but are you actually improving your fitness and long-term health? Without data, you're guessing. VO2 max is one of the most powerful indicators of cardiovascular health, longevity, and athletic performance.

At Exercise Matters on the Sunshine Coast, we use COSMED-certified VO2 max testing to give you precise insight into your aerobic capacity. Whether you're an athlete or aiming for better health, this test helps you train smarter, optimise results, and improve lifespan.

What Is VO2 Max?

VO2 max is your body's maximum ability to use oxygen during intense exercise. The higher your VO2 max, the more oxygen you can use to generate energy—and the fitter and more resilient your cardiovascular system is.

VO2 max is measured in ml/kg/min (millilitres of oxygen per kilogram of body weight per minute).

Who Should Get Tested?

• Endurance athletes (runners, cyclists, swimmers, triathletes)

• Weekend warriors looking to improve performance

• Health-focused individuals wanting to track longevity biomarkers

• Anyone returning from illness or injury who needs a safe exercise baseline

What’s Involved in VO2 Max Testing?

Our test uses a COSMED metabolic cart and involves a graded exercise test on a treadmill or bike. We monitor:

• Oxygen consumption (VO2)

• Carbon dioxide production (VCO2)

• Heart rate

• Ventilation and breathing efficiency

• Respiratory quotient (RQ)

You’ll wear a face mask connected to the analyser while exercising until you reach your maximum effort. The test usually lasts 8–12 minutes.

What You’ll Learn

• VO2 Max Score: Your peak aerobic capacity

• Ventilatory Thresholds (VT1 & VT2): To guide training zones

• Heart Rate Training Zones: Customised for optimal fat burning and performance

• Oxygen Pulse & Breathing Patterns: Indicators of cardiorespiratory efficiency

We also compare your results to age- and gender-specific normative data.

VO2 Max Normative Data

Male General Population (ml/kg/min)

Age Group	Poor	Below Avg	Avg	Above Avg	Excellent
20–29	<35	35–42	43–52	53–60	60+
30–39	<33	33–40	41–49	50–57	57+
40–49	<31	31–38	39–48	49–55	55+
50–59	<29	29–36	37–45	46–52	52+
60+	<27	27–33	34–42	43–48	48+

Female General Population (ml/kg/min)

Age Group	Poor	Below Avg	Avg	Above Avg	Excellent
20–29	<28	28–34	35–43	44–49	49+
30–39	<26	26–32	33–41	42–47	47+
40–49	<24	24–30	31–39	40–45	45+
50–59	<22	22–28	29–36	37–42	42+
60+	<20	20–26	27–34	35–40	40+

Endurance Athletes

Category	VO2 Max (ml/kg/min)
Male amateur runner	55–65
Female amateur runner	50–60
Male elite endurance	70–85+
Female elite endurance	60–75+

Note: Genetics, training, altitude, and sport type influence individual results.

Benefits of VO2 Max Testing

• Identifies training plateaus and overtraining

• Tracks aerobic fitness for health or sport

• Improves program design and goal setting

• Detects early signs of cardiovascular dysfunction

• Aids in fat loss, metabolic health, and recovery planning

Case Study: Bronwyn, 38, Cancer Survivor Focused on Longevity

Bronwyn wanted to maximise her health after surviving leukaemia as a child. We performed VO2 max testing and identified:

• A VO2 max of 35.6 ml/kg/min

• Early ventilatory threshold (VT1) at 90 watts

• Strong cardiac output but limited breathing efficiency under load

We created a 12-week zone 2 endurance program with progressive intervals. Follow-up testing showed:

• VO2 max increased by 12%

• VT1 shifted from 90W to 110W

• Significant improvements in fatigue resistance and sleep quality

How Often Should You Test?

Every 3–6 months depending on your goals. Athletes may test more frequently during key training blocks. For health and longevity tracking, 1–2 times per year is ideal.

Frequently Asked Questions

1. Is VO2 max testing safe?

Yes. It’s conducted under clinical supervision with heart rate monitoring. We adapt the test to your fitness level and stop immediately if needed.

2. Do I need to train for the test?

No, but avoid hard sessions the day before. Eat a light meal 2–3 hours prior, and stay well hydrated.

3. How does this help my training?

We translate your results into precise training zones and show you where to focus—whether it’s aerobic base, threshold development, or recovery.

4. Can I claim this through private health?

Some funds may cover VO2 max testing under Exercise Physiology if clinically justified. We can provide itemised receipts.

5. What if I’m not fit?

No problem. The test is adjusted to your current ability. It’s not a pass/fail—it’s a benchmark to guide your improvement safely.

Ready to Get Tested?

Book your VO2 max assessment with our Exercise Physiology team and discover how to train and live with purpose.

📞 Call (07) 5448 3532🌐 www.exercisematters.healthcare

References:

• Ross R et al. (2016). Importance of assessing cardiorespiratory fitness in clinical practice. Circulation.

• Wisloff U et al. (2009). Cardiovascular risk and VO2 max. European Heart Journal.

• Bassett DR & Howley ET. (2000). Limiting factors for maximum oxygen uptake. Medicine & Science in Sports & Exercise.

• Levine BD. (2008). VO2 max: What do we know, and what do we still need to know? Journal of Physiology.

• Laursen PB & Jenkins DG. (2002). Interval training strategies. Sports Med.