VO2max test (cardiopulmonary exercise testing) – precisely measure your endurance

VO₂max at a glance

What is VO₂max and what does it say about fitness?

VO₂max is the maximum amount of oxygen your body can absorb and use under exertion – often expressed in millilitres per minute per kilogram of body weight (ml/min/kg). It is a key marker for cardiopulmonary performance and a reliable indicator of your aerobic fitness. The higher your VO₂max, the more efficiently your cardiovascular system functions.

Aim and application of VO₂max measurements

For whom is a VO₂max measurement useful?

A VO₂max test is suitable for:

• ambitious recreational and professional athletes who want to optimise their training,
• patients with cardiological or pulmonary issues,
• people whose aim is to improve performance or control weight,
• people undergoing rehabilitation after illnesses.

Why is VO₂max measured?

VO₂max measurement enables:

• individual training management,
• early detection of impairments in the cardiovascular or pulmonary system,
• an assessment of the current fitness level,
• objective monitoring of the success of sporting activity or therapy.

VO₂max measurement

How is VO₂max measured?

The most accurate method for determining VO₂max is direct measurement using cardiopulmonary exercise testing, also known as CPET.

Direct measurement: What is cardiopulmonary exercise testing and how does it work?

With cardiopulmonary exercise testing, your breathing is continuously analysed during increasing physical exertion – usually on the treadmill or bicycle ergometer. You will wear a breathing mask. Oxygen uptake (VO₂), carbon dioxide output (VCO₂), pulse and other parameters are measured. Electrocardiogram monitoring with blood pressure measurement can be performed at the same time.

Duration of the cardiopulmonary exercise test: approx. 90-120 minutes including consultation before and after.

Indirect methods: How accurate are the estimates of sports watches and field tests (e.g. Cooper test)?

Sports watches and apps estimate your VO₂max based on pulse data and movement patterns. These values are only approximate and often depend on factors such as weather or fitness on the day. Even field tests such as the Cooper test only provide rough estimates.

Conclusion: Cardiopulmonary exercise testing is much more reliable for medically relevant findings.

The difference between direct measurement and estimation

What do I need to bear in mind before undergoing performance diagnostics (cardiopulmonary exercise testing)?

In order for the VO₂max test to deliver reliable and comparable results, you should follow a few simple steps to prepare:

• No intensive training the day before
• Carbohydrate-rich meal 3-4 hours before the test
• Avoid eating anything heavy 2-3 hours beforehand
• No caffeinated drinks immediately before the test
• Bring comfortable sportswear and shoes
• Only take medication after consulting a doctor

Evaluation and results

How do I interpret my VO₂max level?

Levels vary depending on age and gender. The following table shows guide levels:

Example: A 35-year-old man with a VO₂max of 48 ml/min/kg is in the good range. A woman of the same age with a level of 35 ml/min/kg is in the average range.

Can VO₂max be trained and what do effective training sessions look like?

Yes, VO₂max can be increased through targeted endurance training – particularly through:

• Interval training (HIIT) with short, intense phases of exercise
• Longer sessions at the threshold (e.g. fast-paced runs or cycling at 80–90 % of maximum heart rate)
• Combination of basic endurance and targeted intensity

A structured training plan, ideally in combination with regular cardiopulmonary exercise testing, enables sustainable progress.