How to interpret the meaning of “VO2MAX” of Garmin watch

Garmin watchの「VO2MAX」の解釈の仕方を考えました

I want to clarify the interpretation of the scattered VO2MAX

VO2MAX (maximum oxygen uptake) is the maximum value of aerobic exercise capacity at maximum effort, indicating how many mL of oxygen can be taken per kg of body weight per minute.

In general, VO2MAX is said to change little if it adults.

And it is basically declining trend with age, it is said that training can reduce its degree of decline.

自転車競技のためのPhilosophy P.32参考

I think that these arguments are valid as well, and if so, it is questionable why the VO2MAX measured by the Garmin watch (ForeAthlete735xtj in my case) will change every time I run or ride Bike did.

Because that person’s VO2MAX should show “Vessel” of that person’s maximum oxygen uptake, because “vessel” does not change in size so easily.

The question became clear by my own interpretation, so I decided to summarize it here.

*The premise of the following story is “adult” for which the growth period has ended. Junior high school students and high school students who are growing are not included.

What is my interpretation of the word VO2MAX

As a conclusion, the numerical value of VO 2 Max measured by Garmin every time is not the true VO2MAX of the person who is measuring, but “Your VO2MAX is equivalent to xxx ml / kg / min from this traveling data that is equivalent to “VO2MAX equivalent value”.

Working for training, and raising this Garmin VO 2 MAX, in other words;

◆ Increase VO2MAXe (e: equivalent amount) to true VO2MAX (hereinafter this is written as VO2MAXr, r is initial for real)
◆ Or VO2MAX% = VO2MAXe / VO2MAXr as close as possible to 100%

I will tell you once more.

VO2MAX = VO2MAXr is the limit value of the aerobic exercise capacity, which is the limit value that can not be exceeded no matter how much effort it is made.

Speaking of heart rate, it is the maximum heart rate.

It is similar in point that it goes down with age, the point that it may decline if not exercising, and the point that it is difficult to obtain a ceiling at actual measurement.
In general, (220 – age) is treated as the estimated value of the maximum heart rate, aside from whether it is correct or not, taking into consideration that it decreases with aging.

I will add an explanation.

The interpretation of VO2MAX% is correctly (VO2MAXe – VO2MAXm) / (VO2MAXr – VO2MAXm).

The definition of VO2MAXm is the lowest VO2MAX value that can not be reduced any further, no matter how much you practice.

For example, if VO2MAXr is 60, VO2MAXm is 30, and the current VO2MAXe is 45, this person’s VO2MAX% is (45 – 30) / (60 – 30) × 100 = 50%.

It can be interpreted as having room to wake up the limit value of aerobic exercise capacity by 50% more.

Although it is not MAX, it is a word called MAX, so it will be confusing.

I want to say a word to Garmin

I would like you to indicate “VO2e” as VO2MAX which changes every time Garmin measures it.
I would like to expect changes in the next update.

After that, I will use the words I defined to avoid confusion.

How can I get VO2MAXr?

There are lots of ways, but using this table is my Best Choice.

Correlation between 1 km traveling time and VO2MAX summarized by Jack Daniel in 1998

VO2MAXr min Sec.
30 5 40
31 5 30
32 5 21
33 5 13
34 5 5
35 4 57
36 4 49
37 4 43
38 4 36
39 4 29
40 4 23
41 4 18
42 4 13
43 4 7
44 4 2
45 3 57
46 3 53
47 3 48
48 3 44
49 3 40
50 3 36
51 3 32
52 3 29
53 3 25
54 3 21
55 3 18
56 3 15
57 3 12
58 3 9
59 3 6
60 3 3
61 3 1
62 2 58
63 2 56
64 2 53
65 2 51
66 2 49
67 2 47
68 2 44
69 2 42
70 2 40
71 2 38
72 2 36
73 2 35
74 2 33
75 2 31
76 2 29
77 2 27
78 2 26
79 2 25
80 2 23
81 2 21
82 2 20
83 2 19
83 2 17
84 2 16

After this, as a result of his further research, we have such a calculation site.

Using the latest tools above, VO2MAX estimated at the same speed will change.
Roughly examined, the error becomes large at the lower part of VO2MAXr, and the error becomes smaller as it gets bigger.
I will do this verification next time and will post.

Have them measure at facilities like Tokyo gymnasium

How to calculate from the distance you ran for 12 minutes with full power (Cooper test)

Maximum oxygen uptake = ([distance traveled in 12 minutes (m)] – 504.9) ÷ 44.73

How to calculate from the distance you ran at full power for 5 minutes

Three in the second half, painful time is long.

The first method has the shortest time of hardship, so it is easy to challenge and I think that the correct value will appear as it is.
I think that the burden on the body is small.

Determination of VO2MAX

First of all, please run 1 km with full power.
Check the time and the VO2MAXr shown above.

That number will be your VO2MAXr (true VO2MAX) for the moment.
Again this maximum oxygen uptake capacity is not completely blooming yet, your VO2MAXr may be a bit more up.

Next, please estimate the body margin (for example, cardiopulmonary system and muscle) from this time running 1 km at full power and heart rate reached the maximum.

No matter how much practice you have taken, muscle and cardiopulmonary will be your limits anymore, so please choose the time from the table that time will not change any further.

If it is difficult to imagine, it is okay to shorten the time that can be shortened by oneself.
It is OK even if you choose the time that you will reach if you try hard in the future.

Almost the same?
Or has it changed?

This method is somewhat crude, but this is the true VO2MAX value for that person’s age.

The second seems to be somewhat offensive, but it is a good condition.

The way to determine the maximum heart rate is also similar!

In my case, the fastest 1 km of the Garmin watch was 3:38, but I guess this was the last 1 km of the 3 km run.
So, if I ran seriously at 1 km, I think that it would probably be up to 3:15 – 3:20.

However, I do not think that I can run any faster.
It is a point I do not feel like 1 km time goes fast.
It is a limit value.

VO2MAXr in my run is 56
It is supposed to be.

For the past year, whether I try to train or not, my maximum oxygen intake “Vessel”, ie VO2MAXr is 56.
And no matter how much I train, I will be able to run in 1 km 5 minutes, so my VO 2 MAXm is 35.

It is 53 in 2017/6 or 7 if it is the last year.
It means that VO2MAX% was 86%.

Check VO2MAXe to be measured by Garmin

I think that the VO2MAX value of Garmin is calculated as follows.

1. Stable running pace (It is stated that the manual will run for 20-30 minutes)
2. Average running HR%

With regard to 1, as soon as I start running GPS is not stable, the measured pace is not stable.
A slightly long time of 20-30 minutes is specified, but if the GPS functions properly and the pace is stable, it should be around 1 km or 5 minutes.

If VO2MAXe is not recorded, it means that the time was short.

2. As soon as I start running, my heart rate will gradually rise. Ultimately, average HR% is used, so we need to wait for a steady pace and stable heart rate.

I think that it may be good to start measuring the Garmin watch since the heartbeat has stabilized.

Average HR% is the ratio of the average heart rate to the maximum heart rate during running.

VO2 obtained by 1 is divided by the percentage of 2 and VO2MAXe is estimated.
This is Garmin’s VO2MAX (VO2MAXe) calculation method.

As we calculate in this way, no matter how slow you run, Max of VO2 is calculated.
That’s why “VO2MAXe” comes out even if you do not run at all power every time.

For example, suppose I ran 1km in 5 minutes. (Corresponding to VO2MAX = 35)

VO2MAXe = 70 (mean heart rate 120 bpm) with HR% 50%
VO2MAXe = 58 (mean heart rate 132 bpm) with HR% 60%
VO2MAXe = 50 (mean heart rate 144 bpm) with HR% 70%
VO2MAXe = 44 (mean heart rate 156 bpm) with HR% 80%
VO2MAXe = 38 (mean heart rate 168 bpm) with HR% 90%

I think that it will be like this. Conversely, if you can run at 1 km 5 minutes 132 bpm, it can be said that 100% blooming of VO2MAXe has occurred.

However, I will keep in mind that heart rate will also depend on your physical condition.

A good point of VO2MAXe of this Garmin Watch

Even if you run 1 km quite slowly, if the average HR% is decreasing, VO2 MAXe will be calculated higher than before.
Rather than interpret this result as VO2MAXr improved, we regard it as approaching VO2MAXr.

And if this VO2MAXe improves, you can understand that the performance of the aerobic exercise performance actually increases.

As mentioned earlier, converting this number to VO2MAX%, you can grasp the blooming condition of aerobic exercise capacity.

Actually, I think that VO2MAXe does not rise quite easily if only training that runs slowly is done.
By repeating interval training and maximum load running with swim and motorcycle training, the effect also spreads to the run.

On the contrary, if training is not done, VO2MAXr should not change, but Garmin estimates VO2MAXr small.

This is understandable that the actual aerobic exercise capacity has declined.

On the correlation between VO2MAXr, VO2MAXe and LT (lactate threshold)

Since VO2MAX is still just a potential, in order to run a long distance actually at a high speed, we have to improve another concept such as LT pace and FTP.

However, the limit value of LT pace and FTP becomes this VO2MAXr.
You can not absolutely exceed this.

How to bring them closer to VO 2 MAXr is important for fast and long movements.

When LT or FTP approaches VO 2 MAXr, considerable effort is required to improve just a few%.
It is called the law of diminishing returns.

So it is better to raise as much as possible with VO2MAX.

The difference between the values ​​of VO2MAXr and LT is equivalent to running economy and cycling economy.
It is because the original ability should be higher but you can think that it is going down for some reason.

I will write another part here.

See you soon.



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