VO2 Max Testing

VO₂ Max: A Quiet Measure of Vitality

VO₂ max rarely makes headlines, but in the background of every breath and stride, it speaks. It is not glamorous. It doesn’t gleam like muscle under stage lights or thrum like a heart under stress. But it is there, quietly marking the body's capacity to draw in life and deliver it to the cells.

Measured in millilitres per kilogram per minute, VO₂ max is a number, yes—but it is also a limit. The ceiling of endurance. The invisible line where the body stops keeping up and begins falling behind. And yet, it is not fixed. Like a neglected garden, it can be coaxed upward with attention and effort—zone 2 rides, tempo runs, time on your feet.

In the end, VO₂ max is not about athleticism; it is about longevity. About walking uphill in old age without gasping. About climbing stairs without pausing. About outliving decline, one molecule of oxygen at a time.

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What does it entail?

A VO₂ max test measures how much oxygen your body can use during intense exercise. It’s one of the best ways to assess your cardiovascular fitness and endurance. It is the best single predictor of longevity.

1. Before the Test

Wear comfortable exercise clothes and proper shoes.
Avoid eating a big meal, caffeine, or intense exercise for a few hours before the test.
We’ll explain everything beforehand and answer any questions you have.

2. Warm up

Before the test it is important to wam up. You will do 6 minutes at a light pace and then another 6 minutes at zone 2 cardio, a level you can talk but feel out of breath.

3. The Setup

You’ll then be fitted with:
- A mask over your mouth and nose to measure your breathing.
- A chest strap heart rate monitor.
We use the VO2 master a portable, wireless device, validated against lab based measures and used by elite atheletes.
The test is done on a treadmill or stationary bike—whichever you're most comfortable with. The VO2 master can be used in a gym or outside.

4. The Test

You’ll start at an easy pace.
Every 2 minutes, we’ll gradually increase the speed and/or resistance.
Your goal is to keep going as long as you can—the test ends when you reach your limit or ask to stop. Typically around 12 - 15 minutes.
The mask collects data on how much oxygen you're using with each breath.

5. After the Test

We’ll help you cool down and monitor you to make sure you feel okay.
You’ll get a pdf copy of your results:
- Your VO₂ max score (how many millilitres of oxygen you use per kg of body weight per minute).
- What that means for your fitness level.
- How you compare to others your age and gender.
- Tips to improve your aerobic capacity if you want to.

Why It’s Useful

This test can guide your training, track your progress over time, and even give insights into your overall health and longevity.

VO2 Max integrates so many factors of physiological health making it the single best predictor of longevity.

By looking at the graph showing how VO2 max changes with age it is clear to see that the higher your VO2 max in older age the better the quality of life you will have.

With the right exercise program your VO2 max can be increased, improving your quality of life now and in the future.

"Youth is movement"