In our center, testing takes approximately minutes, roughly minutes is spent actually exercising. Our protocol is to have clients run, cycle, or even row while wearing a heart rate monitor and 2-way mask attached to a metabolic cart. The test is complete when clients hit their peak and are unable to continue.
Since testing involves the correlation of heart rate with oxygen uptake it will show where the maximum heart rate lies with exercise. Knowing your true heart rate can establish better customization of training through creating heart rate zones.
This ensures that on a recovery day our athletes are not over working. Zone 2 is VO2 max and is the base training zone and is used predominantly to lay a solid training foundation. We advise our clients to use a heart rate monitor in order to get accurate information during their training. We also track their resting heart rate which can help us determine if they are over or undertraining and then modify the workouts accordingly.
Ultimately the goal is to ensure our athletes are not working too hard on light days and hard enough on the hard days. This helps tax energy systems appropriately and better suit the individual for their own specific competition. Testing the VO2 max can be helpful in creating workouts for endurance athletes that are looking to improve their performance and crave a plan that is very time effective and efficient. Some coaches remain stubborn, no matter how much advancements change sport science and coaching methodology.
The best way to evaluate the effectiveness of a program outside of the relationships and coaching ability is to see how many individualized factors exist in a program. Just put in the best effort you can and utilize strength and documenting software please! Yep, I am bringing it up ad nauseam. Talent and environment are more important than coaching, I admit that. Specifically, I care about profiling team and endurance sport to see their capacity to handle work through aerobic contribution.
By adding in biomarker testing and even sonography of the heart, you can see if workouts proposed by scientists or leading coaches are making a difference. Instead of blaming yourself for not replicating the workouts, just ask how realistic is improvement from training.
Image 3. Heart, blood, mitochondria, and other factors are adaptations that coaches must investigate to maximize athlete ability. Running economy and biomechanical factors affect biochemical reactions. I detailed the Moxy Monitor previously, but if you are going to test an athlete, add in more information since you have the time anyway.
The ability to sprint is very power-oriented, but great runners who are gifted with sprinting talent seem to be better overall. I am in favor of neuromuscular development of the nervous system, but an athlete who can run well and has a good sprint program blossoms.
Several programs have made a big impact on sprinters from just sprinting, but look at the successful programs where running is a part of the equation or winning formula. Running economy has sparked many sprint programs to think about sprinting economy, and efficiency can show up with various tests outside of VO2 max testing. If you are in soccer or endurance sport, you should consider running economy.
Not everyone can walk around like Lionel Messi, so think about the difference between capacity and efficiency. I am not the person to share how best to do a VO2 max test. I am likely the person who will be there with a bucket if someone needs to puke, but I am not proficient with laboratory testing of endurance qualities. What I can do is get familiar with the standards of quality testing and get into good habits for the future.
Those with years of testing experience gives me a reason to sleep tight at night because they know when a value may be off. Today, there are plenty of options for coaches, ranging from volunteers at small colleges looking to help teach students to investing in the equipment directly. In between this is an emerging option: outsourcing to boutique options such as Dexafit and other small facilities. Down the road, I expect more and more facilities to expand services privately or with partnered hospitals and clinics to give more athlete care.
If you are getting a conventional test done by a university, see if they have a portable machine that can be used with a field test. There are now a few systems that assess athletes outside of stationary machines, as on-the-field measurement is available with mobile systems. A field test with a few added measurements is gold. Not only is the information directly valuable, but the data can help convert simple speed and time measures into more useful summaries of what is going on internally.
You may not need to test a team, but a representative from each of the different profile groups you have works well when athletes are not engaged.
Not everyone is going to buy into lab testing, even if it is designed to protect their brains or risk of dying from cardiac event. Thus, conducting a few experiments with athletes who are cooperative helps reduce the guesswork, but does not eliminate it entirely. If you made it this far in the article, you are likely an independent thinker and you trust yourself. I made that mistake, asking a few dozen physiologists their opinion and getting a continuum of viewpoints, ranging from testing is useless to everything must be guided from one number.
Honestly, wait until after you are informed to ask better questions, as my second round of investigation revealed clever ways to test so the information is useful. I am in love with field tests, so when I was told that I needed lab testing for team sport athletes, I was suspicious of the motives of those twisting my arm.
I was wrong twice. The first thing about testing on the field and testing in a lab is that gold standards sometimes explain why other data sets may influence great performance tests. Just like a force plate explaining how a peak jump height is formed, a VO2 max test explains why great performances on field tests are succeeding at the cellular level. For example, a simple beep test can replicate a solid estimate of VO2 max , but it is too sensitive to running and cutting economy, surface type, and pacing to confidently use as a replacement.
Image 4. Field tests are great, but without physiological tests they just represent the result of many variables instead of teasing out specific ones. Here, the two yellow dots represent the same oxygen transfer and utilization, but a far different total in running distance. This measure is often used in research and is considered the most accurate. The test involves either exercising on a treadmill or a bike at an intensity that increases every few minutes until exhaustion, and is designed to achieve a maximal effort.
This is more accurate than age-predicted equations.
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