What is VO2max?

VO2 max, or maximal oxygen uptake, is one factor that can determine an player's capacity to perform sustained exercise and is linked to aerobic endurance. VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as "milliliters of oxygen used in one minute per kilogram of body weight."

This measurement is generally considered the best indicator of an player's cardiovascular fitness and aerobic endurance.

 

How to Perform the Cooper Test

To undertake this test you will require:400 metre track, Stopwatch, Whistle, Assistant.

This test requires the athlete to run as far as possible in 12 minutes.

• The athlete should perform a standard warm up.
• The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test.
• The assistant keeps the athlete informed of the remaining time at the end of each lap (400m).
• The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres.

 

Calculating VO2max

An estimate of your VO2max can be calculated as follows:

• (Distance covered in metres - 504.9) ÷ 44.73 = VO2max

Link to VO2max Calculator

 

Interpreting VO2max

Normative data for the Cooper Test Male Athletes

 

Age	Excellent	Above Average	Average	Below Average	Poor
13-14	>2700m	2400-2700m	2200-2399m	2100-2199m	<2100m
15-16	>2800m	2500-2800m	2300-2499m	2200-2299m	<2200m
17-19	>3000m	2700-3000m	2500-2699m	2300-2499m	<2300m
20-29	>2800m	2400-2800m	2200-2399m	1600-2199m	<1600m
30-39	>2700m	2300-2700m	1900-2299m	1500-1999m	<1500m
40-49	>2500m	2100-2500m	1700-2099m	1400-1699m	<1400m
>50	>2400m	2000-2400m	1600-1999m	1300-1599m	<1300m

Normative data for the Cooper Test Female Athletes

Age	Excellent	Above Average	Average	Below Average	Poor
13-14	>2000m	1900-2000m	1600-1899m	1500-1599m	<1500m
15-16	>2100m	2000-2100m	1700-1999m	1600-1699m	<1600m
17-20	>2300m	2100-2300m	1800-2099m	1700-1799m	<1700m
20-29	>2700m	2200-2700m	1800-2199m	1500-1799m	<1500m
30-39	>2500m	2000-2500m	1700-1999m	1400-1699m	<1400m
40-49	>2300m	1900-2300m	1500-1899m	1200-1499m	<1200m
>50	>2200m	1700-2200m	1400-1699m	1100-1399m	<1100m

 

VO2max and Football

• Soccer players posses excellent endurance with VO2max reported to range between 55 and 70 ml/kg/min in elite performers (Bangsbo et al, Reilly et al).
• VO2 Max varies according to playing position. For outfield players, midfielders have significantly greater aerobic power values whilst central defenders have the lowest values.
• The game is played at an average intensity close to the lactate threshold - approximately 80-90% of maximum heart rate (Helgerud et al, Reilly et al).
• The greater a player's aerobic capacity (VO2max), the more ground they cover during a typical game and the number of sprints completed in a game also increases (Reilly et al, Smaros et al).
• By improving the VO2max of youth soccer players by 11% over an 8 week period, a 20% increase in total distance covered during competitive match play was manifested, along with a 23% increase in involvements with the ball and a 100% increase in the number of sprints performed by each player (Reilly et al).

Improving VO2max

• Basic aerobic endurance training that follows the ACSM's recommended guidelines for cardiorespiratory fitness training is known to improve VO2max.
• For elite players expecting high increases in VO2max high intensity interval training (HIIT) should be performed.  HIIT is a method of training that involves performing intervals of high intensity exercise interspersed with rest intervals of lower intensity exercise.  Generally this involves mximizing the time spent at or near to the individuals VO2max.
• To improve VO2max your high intensity intervals should be performed at an intensity of roughly 90% of VO2max (this correlates to approximately 95% of maximum heart rate).
• The length of each high intensity period should be roughly 75% of the maximum amount of time that you could last at this intensity before fatiguing. 
• Rest intervals can be 2:1 for untrained players and closer to 1:1 for trained athletes.
• During your rest intervals, you should carry on your exercise activity while reducing your intensity level to approximately 70% of maximum heart rate.
• Time spent at high intensity during the bouts should be 20-30 mins total.
• Perform HIIT now more than 2-3 times a week.
• Many other factors affect VO2max: Age, Gender, Body Composition, Fitness level, Form of Exercise, Genetics.
• Individuals VO2max will improve at different rates.

 

 

 

References:

1) Bangsbo J. The physiology of soccer with special reference to intense intermittent exercise. Acta Physiol Scand 1994;150:615

2) Bangsbo J, Nrregaard L, Thorse F. Activity profile of competition soccer. Can J Sport Sci 1991;16:1106

3) Reilly T . Physiological profile of the player. In: Ekblom B, ed. Football (soccer). London: Blackwell, 1994:7895.

4) Helgerud J, Engen LC, Wisloff U, et al. Aerobic endurance training improves soccer performance. Med Sci Sports Exerc 2001;11:192531.

5) Reilly T, Thomas V. A motion analysis of work-rate in different positional roles in professional football match-play. J Hum Mov Stud 1976;2:8797.

6) Smaros G . Energy usage during a football match. In: Vecciet L, ed. Proceedings of the 1st International Congress on Sports Medicine Applied to Football. Rome: D Guanillo, 1980:795801.

7) Helgerud J, Høydal K, Wang E, et al. (2007). "Aerobic high-intensity intervals improve VO2max more than moderate training". Med Sci Sports Exerc 39 (4): 665–71.