VO2 Max Calculator (Cycling)

Creating a table to track your VO2 max while cycling involves recording data related to your cycling workouts and performance. Here’s a sample table with some common columns to get you started. You can customize it further based on your specific needs and preferences:

Date	Distance (miles/km)	Time (hh:mm:ss)	Average Speed (mph/kph)	Maximum Heart Rate (bpm)	VO2 Max (ml/kg/min)
2023-01-01	20 miles	01:30:00	15 mph	170 bpm	50 ml/kg/min
2023-01-08	15 miles	01:15:00	12 mph	160 bpm	45 ml/kg/min
2023-01-15	25 km	01:45:00	14.29 kph	175 bpm	48 ml/kg/min
2023-01-22	30 miles	02:15:00	13.33 mph	180 bpm	52 ml/kg/min
2023-01-29	18 miles	01:20:00	13.5 mph	165 bpm	47 ml/kg/min

In this table:

1. “Date” represents the date of your cycling workout.
2. “Distance” is the distance you cycled, either in miles or kilometers.
3. “Time” records the duration of your ride in hours, minutes, and seconds.
4. “Average Speed” shows your average speed during the ride, either in miles per hour (mph) or kilometers per hour (kph).
5. “Maximum Heart Rate” is your highest recorded heart rate during the workout in beats per minute (bpm).
6. “VO2 Max” represents your estimated VO2 max in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Note that you might need special equipment or fitness trackers to accurately measure your VO2 max.

Remember to regularly update this table after each cycling workout to track your progress and monitor changes in your VO2 max over time. Additionally, consult with a fitness professional or use specialized equipment for precise VO2 max testing if you need accurate measurements for training purposes.

FAQs

How do you calculate VO2 max on a bike? You can estimate VO2 max for cycling using various methods, but a common approach is to measure power output (watts) and heart rate during a maximal effort test. The formula VO2 max (ml/kg/min) = (Power in watts / Weight in kg) * 10.8.

What should my cycling VO2 max be? A good VO2 max for recreational cyclists might range from 40-60 ml/kg/min. Competitive and well-trained cyclists may have VO2 max values above 60 ml/kg/min.

What is the VO2 max for cycling by age? VO2 max values can vary by age, but for adults, a rough estimation might be 30-40 ml/kg/min for those in their 20s and slightly lower values for older individuals.

Does Strava calculate VO2 max? Strava offers a feature called “Fitness and Freshness,” which estimates your VO2 max based on your activities and heart rate data. However, it’s an estimation and may not be as accurate as lab testing.

Can you calculate your own VO2 max? You can estimate your own VO2 max using formulas and measurements of power output and heart rate, but for precise measurements, it’s best to consult a fitness professional or undergo lab testing.

Can Garmin calculate VO2 max from cycling? Yes, Garmin devices can estimate VO2 max for cycling based on your activity data, heart rate, and power output.

What was Lance Armstrong’s VO2 max? Lance Armstrong’s reported VO2 max was exceptionally high, reportedly in the range of 80-85 ml/kg/min. However, it’s essential to note that his results were controversial due to doping allegations.

How accurate is Garmin cycling VO2 max? Garmin’s VO2 max estimations for cycling can be reasonably accurate, but individual accuracy may vary based on factors like device quality and data accuracy.

What is the fastest way to increase VO2 max? The fastest way to increase VO2 max is through high-intensity interval training (HIIT) and consistent, challenging aerobic workouts.

Which cyclist has the highest VO2 max? VO2 max values can vary widely among cyclists, but some elite cyclists may have VO2 max values above 70 ml/kg/min.

What is a respectable VO2 max? A VO2 max value above 40 ml/kg/min is generally considered respectable for an average individual.

Do cyclists or runners have higher VO2 max? Elite cyclists and elite runners can have similar VO2 max values, but it often depends on the individual’s training specialization and genetics.

Does Apple Watch calculate accurate VO2 max? The Apple Watch provides VO2 max estimates, but its accuracy may vary. For precise measurements, consider professional testing.

Does Garmin overestimate VO2 max? Garmin’s VO2 max estimates can sometimes be optimistic, especially if the data used for estimation is inaccurate. It’s essential to use the data as a reference rather than an absolute value.

Is VO2 max higher on a treadmill or cycle? VO2 max values can vary based on the type of exercise, but they are often similar between treadmill running and cycling, assuming similar intensity and effort levels.

What exercises increase VO2 max? Aerobic exercises like running, cycling, swimming, and high-intensity interval training (HIIT) are effective for increasing VO2 max.

Is 54 a good VO2 max? Yes, a VO2 max of 54 ml/kg/min is considered good and indicates a reasonably high level of aerobic fitness.

Can a smartwatch measure VO2 max? Smartwatches, like the Apple Watch and Garmin devices, can estimate VO2 max based on activity data and heart rate, but they provide estimates rather than precise measurements.

Why is cycling VO2 max different? Cycling VO2 max can vary due to differences in muscle recruitment and energy systems used compared to running. It also depends on individual training and fitness levels.

Why is my cycling VO2 max higher than my running? Cycling and running use different muscle groups, and some individuals may have a higher aerobic capacity in one activity over the other due to training or genetics.

Do bigger people have higher VO2 max? VO2 max is typically measured relative to body weight (ml/kg/min), so individuals with a lower body weight might have higher VO2 max values.

Is 62 a good VO2 max? Yes, a VO2 max of 62 ml/kg/min is considered good and indicates a high level of aerobic fitness.

What is Usain Bolt’s resting heart rate? Usain Bolt’s resting heart rate is reported to be around 33-34 beats per minute, which is exceptionally low and a sign of high cardiovascular fitness.

How do I increase my VO2 max on my Garmin cycling? To increase your VO2 max as estimated by Garmin, focus on consistent, challenging cycling workouts, including interval training and long endurance rides.

How do I increase my VO2 max on my Garmin? To increase your VO2 max as estimated by Garmin, engage in regular cardiovascular activities, ensure data accuracy, and progressively challenge yourself with more intense workouts.

Why is my cycling VO2 max dropping on Garmin? A drop in Garmin’s estimated VO2 max can occur due to factors like decreased training intensity or inaccurate data. Ensure you’re maintaining a consistent training routine.

Do slow runs improve VO2 max? Slow runs alone may not be the most effective way to improve VO2 max. Higher-intensity workouts like intervals or tempo runs are typically more beneficial.

Does losing weight increase VO2 max? Losing weight can improve relative VO2 max (ml/kg/min) because it reduces the denominator (body weight), making the ratio appear higher.

Can fast walking increase VO2 max? Fast walking at a brisk pace can improve VO2 max, especially if it challenges your cardiovascular system.

What causes low VO2 max? Low VO2 max can be caused by factors such as inactivity, genetics, medical conditions, and poor cardiovascular health.

Is 39.6 a good VO2 max? A VO2 max of 39.6 ml/kg/min is reasonable for an average, untrained individual but can be improved with regular exercise.

Is 72 a good VO2 max? Yes, a VO2 max of 72 ml/kg/min is considered excellent and indicates a very high level of aerobic fitness.

How much can you improve VO2 max in a month? Improvements in VO2 max can vary widely depending on factors like training intensity, duration, and an individual’s starting fitness level. In a month, you might see modest improvements of 5-10% or more.

What is the VO2 max for Tour de France riders? Some Tour de France riders may have VO2 max values exceeding 80 ml/kg/min, but it varies among cyclists.

How often should I run to increase my VO2 max? To increase your VO2 max through running, aim for at least three to four days of cardiovascular exercise, including running, per week, with a mix of moderate and high-intensity workouts.

Why can I cycle but not run? The ability to cycle but not run may be due to differences in muscle recruitment, training history, or physical limitations. Some individuals excel in one activity over the other.

Why is my cycling power so low? Low cycling power can be influenced by factors like fitness level, bike setup, riding technique, and physical condition. A professional bike fitting may help improve power output.

What can negatively affect VO2 max? Factors like aging, inactivity, certain medical conditions, smoking, and poor nutrition can negatively affect VO2 max.

Why is Apple Watch not calculating VO2? Apple Watch may not calculate VO2 max if it lacks sufficient heart rate data or if you’re not engaging in activities that allow it to make an estimation.

Why is my VO2 max dropping Apple Watch? A drop in Apple Watch’s estimated VO2 max can occur due to factors like reduced physical activity or changes in heart rate data. Maintain a consistent workout routine for accurate estimates.

What is a good VO2 max for a 50-year-old man? A good VO2 max for a 50-year-old man might range from 30-40 ml/kg/min, depending on fitness level and health.

How often does Garmin update VO2 max? Garmin devices typically update VO2 max estimates after each relevant activity, taking into account your recent performance.

What is the most accurate VO2 max test? The most accurate VO2 max tests are performed in a controlled laboratory setting using gas analysis equipment. These tests are conducted under the supervision of trained professionals and provide precise measurements.