Why Training With Test Results is Better than Training With Estimations

I know, it sounds obvious. But with the prevalence of wearable devices and the lack of accessibility to legit testing, it’s understandable that most people would default to using a basic estimation; I’m going to tell you why there’s a better way.

Using heart rates derived from a VO2max test that actually measures your oxygen uptake and CO2 output is far more accurate and effective for improving VO2max than relying on estimated heart rates. Here’s why:

Personalized Training Zones

A VO2max test provides precise data on your body’s unique physiological responses, including exact heart rate zones that correspond to different levels of exertion (aerobic and anaerobic thresholds.) Training within these personalized zones ensures that you’re pushing your body to the optimal intensity for improving VO2max, unlike estimates that are based on general formulas (like 220 minus age) which may not reflect your actual capacity.

More Effective Workouts

Heart rates from a VO2max test ensure you’re working hard enough to challenge your cardiovascular system without over-training. This targeted approach makes training more efficient, leading to faster improvements in VO2max. By contrast, estimated heart rates might result in working below or above your ideal intensity, slowing progressor increasing injury risk.

Real-Time Feedback

With specific heart rate data from a VO2max test, you can monitor your performance during training sessions in real-time. This allows you to adjust your effort immediately to stay withing the desired zone, ensuring you’re consistently working at the correct intensity to boost oxygen utilization and aerobic capacity.

Individual Variability

VO2max test date accounts for individual differences like fitness level, heart rate variability, and genetics, which standard estimations overlook or are simply unable to account for. Two people of the same age can have vastly different heart rates and thresholds, meaning an estimation could be too hgihg or low for one of them. Using test-derived heart rates eliminates this issue.

*I have no interest in getting into a flame-war over the accuracy of wearable devices; I will just say this: VO2max is the maximum volume of oxygen (respiration) that you can consume,expressed in milliliters of oxygen consumed, per kilogram that you weigh, per minute that you exercise. The device on your wrist isn’t measuring the volume of any air, so it’s a different type of aggregated estimation.