Home
Am going to do a VO2 max test in a couple of months and am wondering what the best test is, Bike or Run. I am doing it so I can train better for Ironman distance races. Any suggestions?
5 posters
VO2 Max test - Bike or Run?
Julie H- Posts : 51
Join date : 2009-11-05
Age : 48
Location : Brisbane
David B- Posts : 22
Join date : 2010-02-11
Age : 44
What are you hoping to get from the test?
Paul F- Coach
- Posts : 267
Join date : 2009-11-02
Hi Julie,
While knowing your V02max is good in terms of practical applications know your Functional Threshold HR's/power is much better.
Your FT's can be incorporated into trainings sessions to give you clear goals/targets to aim for. The thing about knowing your V02max is that, unless you have regular access to a lab it's impossible to track.
fluro
While knowing your V02max is good in terms of practical applications know your Functional Threshold HR's/power is much better.
Your FT's can be incorporated into trainings sessions to give you clear goals/targets to aim for. The thing about knowing your V02max is that, unless you have regular access to a lab it's impossible to track.
fluro
Julie H- Posts : 51
Join date : 2009-11-05
Age : 48
Location : Brisbane
Thanks Fluro, how would I test for my Functional Threshold HR's and Power. I have a Computrainer at home, does that help?
Paul F- Coach
- Posts : 267
Join date : 2009-11-02
These are the tests I usually do.
Training zones
As an athlete it’s important to setup your training zones using a HR monitor. There are two tests you can do to find your Functional Threshold Heart Rate (FTHR = zone 5a). Knowing this number allows you to set up all your training zones and is useful for athletes competing in sprint events right up to Ironman distance events.
The two tests that you can do to find your FTHR are a 10km run and a 42minute time trial on the bike. I recommend that you
• Complete the tests on a flat out and back course. For example
o 10km = 5km out and 5km back
o 42minute bike test (20min max effort, 2min easy spin, 20min max effort) = 10min out and 10min back, spin easy and repeat on the same course. Note: your FTHR is your av hr for the entire 42min test.
• If you have a HR monitor then I recommend you take each 1km split time on the run and then each 20minute split time on the bike. That way I can analyze how well you were able to execute the test according to pacing and execution.
• Complete each test on separate days in a fresh condition
• You can also do the tests as part of a local event. For example, 10km fun run.
• Both tests are maximum effort with the goal of producing the highest possible average heart rate for the entire test. This is very important for establishing an accurate FTHR. Speed and pace are irrelevant but do assist you in setting up some benchmarks.
fluro
Training zones
As an athlete it’s important to setup your training zones using a HR monitor. There are two tests you can do to find your Functional Threshold Heart Rate (FTHR = zone 5a). Knowing this number allows you to set up all your training zones and is useful for athletes competing in sprint events right up to Ironman distance events.
The two tests that you can do to find your FTHR are a 10km run and a 42minute time trial on the bike. I recommend that you
• Complete the tests on a flat out and back course. For example
o 10km = 5km out and 5km back
o 42minute bike test (20min max effort, 2min easy spin, 20min max effort) = 10min out and 10min back, spin easy and repeat on the same course. Note: your FTHR is your av hr for the entire 42min test.
• If you have a HR monitor then I recommend you take each 1km split time on the run and then each 20minute split time on the bike. That way I can analyze how well you were able to execute the test according to pacing and execution.
• Complete each test on separate days in a fresh condition
• You can also do the tests as part of a local event. For example, 10km fun run.
• Both tests are maximum effort with the goal of producing the highest possible average heart rate for the entire test. This is very important for establishing an accurate FTHR. Speed and pace are irrelevant but do assist you in setting up some benchmarks.
fluro
Blair V- Posts : 67
Join date : 2010-01-03
I did a VO2 Max test on a treadmill last night. It didn't take as long as I thought it would. I hope that's not a bad thing 
Paul F- Coach
- Posts : 267
Join date : 2009-11-02
G'day Blair,
Did you have a good result?
fluro
Did you have a good result?
fluro
Blair V- Posts : 67
Join date : 2010-01-03
Paul F wrote:G'day Blair,
Did you have a good result?
fluro
I don't really know what a good result would be or what I would do with it.
I did it as part of a university trial so didn't have to pay or anything. At the end of the trial they will give me a report and stuff so I'm sure that will tell me everything I need to know.
He did say though that it looked like it was about 59ml/kg/min. Does that sound right?
Glenn C- Posts : 109
Join date : 2009-11-02
You won't win the tour 
92.5 ml/kg/min Greg LeMond
88.0 ml/kg/min Miguel Indurain
84.0 ml/kg/min Lance Armstrong
The highest recorded was a X country skier at 96!
92.5 ml/kg/min Greg LeMond
88.0 ml/kg/min Miguel Indurain
84.0 ml/kg/min Lance Armstrong
The highest recorded was a X country skier at 96!
Glenn C- Posts : 109
Join date : 2009-11-02
Glenn C- Posts : 109
Join date : 2009-11-02
Julie H wrote:Am going to do a VO2 max test in a couple of months and am wondering what the best test is, Bike or Run. I am doing it so I can train better for Ironman distance races. Any suggestions?
What Paul said
There have been plenty of runners with lower VO2s than the guys they are smashing at a world elite level.
Julie H- Posts : 51
Join date : 2009-11-05
Age : 48
Location : Brisbane
Thanks for the infor, I will do the two tests and share the information.
Happy Easter all
Happy Easter all