Now that you know what VO2Max is and how you can increase it through targeted training , the next important question is: How do you measure your VO2Max and check your progress? There are various methods that can help you determine your maximum oxygen uptake - from professional laboratory tests to estimates from fitness equipment or apps. In this article, I'll show you the best ways to measure your VO2Max and what you should keep in mind when doing so.
Laboratory measurement: The most precise method
If you want an accurate measurement of your VO2Max, a lab test is the gold standard. In such a test, you cycle on an ergometer or treadmill until you are completely exhausted while your breath is analyzed. The test measures the oxygen and carbon dioxide levels in your breath to determine exactly how much oxygen your body can use during maximum exertion.
Advantages of laboratory measurement:
- Very accurate and reliable results
- You also receive data such as heart rate, lactate levels and fat burning rates
- Ideal for professionals and ambitious athletes who need accurate data
Disadvantages:
- Expensive: Such a test can cost up to 200 euros
- Time-consuming: You have to visit a special sports laboratory or a performance diagnostics practice
- Not suitable for regular measurements because the costs and effort are too high
Estimates through apps and fitness devices: Practical for everyday life
A convenient and inexpensive alternative to laboratory measurements are fitness trackers, apps or racing bike computers that estimate your VO2Max. These devices use algorithms to calculate an approximate VO2Max based on data such as heart rate, speed, distance covered and power.
Many modern road bike computers (such as the Garmin Edge or Wahoo ELEMNT) offer this function. They use heart rate data in conjunction with your performance on the bike to estimate your VO2Max. Some smartwatches and apps such as Strava or TrainingPeaks also offer this function.
Advantages of estimation by devices:
- Easy and convenient as you don't need any additional equipment
- Cost-effective: Most fitness trackers and racing bike computers already have the function integrated
- Regular monitoring possible: You can check your VO2Max on every ride and keep an eye on your progress
Disadvantages:
- Less accurate than a laboratory measurement
- The estimates are based on algorithms that can be influenced by various factors (e.g. recovery status, weather, altitude)
- There may be fluctuations in the results that do not necessarily reflect your actual VO2Max
How accurate are the measurements with modern racing bike computers?
Road bike computers like the Garmin Edge 1030 or the Wahoo ELEMNT ROAM now offer an impressive range of features to analyze your performance - including VO2Max estimation. These devices calculate your VO2Max based on your power data (watts) and heart rate values. But how accurate are these measurements really?
The accuracy depends heavily on the quality of the heart rate measurement and the reliability of the power data. If you use a chest strap (instead of the optical measurement on the wrist), you will usually get more accurate values. Power measurement (for example via a power meter) is also important, as the algorithms relate the heart rate to the power delivered to estimate your VO2Max.
Tip: If you want to measure your VO2Max regularly using a road bike computer, you should always create similar conditions. Make sure you are well rested and try to take the measurements under comparable weather conditions and on similar terrain.
Advantages and disadvantages of the different methods
| method
|
Advantages
|
Disadvantages |
| laboratory measurement
|
Very precise, comprehensive data |
Expensive, time-consuming, not suitable for regular measurements |
| road bike computers/apps
|
Simple, cost-effective, regular measurements possible |
Less accurate, dependent on algorithms and external factors |
| smartwatches
|
Convenient, available at any time |
Heart rate measurement on the wrist less precise |
For most road cyclists, the VO2Max estimate from fitness equipment or apps is completely sufficient. However, if you need very precise data - for example, when starting out in professional sport - or want a very precise picture of your current performance, a laboratory measurement is recommended.
How often should you check your VO2Max?
How often you should measure your VO2Max depends on your training goal and your current level of performance. For most riders, an estimate every few weeks or months is enough to track progress. However, if you are preparing for a race or specifically want to increase your VO2Max, a weekly check may be useful.
Realistic progress: It is important to have realistic expectations. VO2Max can be increased through training, but the progress is often not huge. For beginners or those returning to cycling, improvements of 10-20% are possible in the first few months. Advanced riders tend to see smaller increases of 2-5% per year, as VO2Max cannot be increased indefinitely.
Conclusion: The right method for you
Measuring VO2Max is a great way to track your progress as a cyclist and work specifically on your performance. While a laboratory measurement is the most accurate method, modern road bike computers and apps offer practical and inexpensive alternatives that are more than sufficient for most riders.
Choose the method that best suits your goals and budget, and keep an eye on your VO2Max to ensure your training is bearing fruit and you're reaching your full potential on the road bike!
