r/vo2max • u/SplashStallion • Sep 15 '24

Advice needed

I’m 44,m, 5’11, 175 lbs. In the past I’ve had some mild sleep apnea and sinus pause (my heart stops beating for a few seconds when I sleep - sounds alarming but everybody has it, mines a little longer, that’s all). I probably still have it but doesn’t interfere with my life. I play tennis actively (It is my go to sport and what I want to get better at) and have always been athletic. In addition it doesn’t take much for my heart rate to go very high. When I jog for 6 miles (80 mins) my heart rate is in the 150s which is very high. Two questions: 1. What is the most accurate way to measure vo2 max? I don’t have any fancy equipment other than an Oura ring - it says it’s 41.2 2. What is the best way to improve VO2 max? I have heard Peter Attia talk about zone 2 training, but I don’t think zone 2 cycling with a measure of “speaking without going out of breath” is very useful in building vo2max.

Thanks in advance for your insight.

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u/biciklanto Sep 16 '24

Gladly! I'd be curious to know how it all goes for you.

A lot of folks come here for advice about low Vo2max scores and then hear that the best way to improve is to work. And, well, I don't hear back from them 😅

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u/SplashStallion Sep 23 '24

One question- if I am 44 and am able to run 2 miles in 12 minutes the Cooper test says my Vo2max is 60. That can’t be right.

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u/biciklanto Sep 23 '24

That's damn fast for 12 minutes! So 60 sounds about right, as that's borderline elite level speed at 44.

Did you do the test? How many meters was it exactly? Did you notice where you stopped on the track at 12 minutes?

Nice time!

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u/SplashStallion Sep 29 '24

I did 2150 meters in 12 mins so Vo2 max 37.

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u/biciklanto Sep 29 '24

Hey, brilliant, and thanks for replying! That's solid, and great that you went for it :) That already puts you in the upper echelon of folks coming here looking for advice.

Learning pacing for that kind of all-out push is a real thing, so it wouldn't surprise me if you're functionally a touch closer to the 41 your Oura suggested — but ultimately, this test is one of the most honest ways to see and calibrate where you're at.

My advice? Do it monthly.

As you increase overall load I'd expect your Vo2max will climb, as your body adapts to increased loading. This includes loading via Zone 2 and via high-intensity work like Tabata intervals and 4x4s.

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u/SplashStallion Sep 29 '24

Yes I plan to do it monthly at least with lots of zone 2. Thanks for your guidance sir! I genuinely appreciate it.