The VO2Max test is one of the most coveted performance tests in all of motocross training. High level riders seek out testing centers and knowledgeable coaches to administer this test and establish a conditioning baseline, so that they know how to plan for the upcoming race season. Exercise testing for motocross performance can be expensive and hard to come by. This leaves riders seeking alternative options to figure out how to get testing, and how to improve their test results. In this article we will layout a protocol requiring minimal equipment, that you can use to estimate your VO2Max score.
So what exactly is VO2Max? VO2Max testing measures the maximum amount of oxygen your body is able to utilize per minute during exercise. Riders with very high VO2Max scores have very low resting heart rates, and are able to maintain lower heart rates during strenuous activity. In other words, they are able to train longer and sustain lower heart rates during races. This gives them an advantage over the rest of the competition based on the likelihood of their conditioning outlasting other riders on race day.
VO2Max is typically tested in a laboratory or with expensive pieces of equipment like KORR’s Cardio Coach or the VO2 Master Pro. While they are extremely accurate and provide valuable information, they cost thousands of dollars to purchase and are just not a viable option for most riders. Getting tested alone can range anywhere from $100 to $250 per test. When you calculate all the times you will need to test and retest to check for improvement, the cost will start to add up. Luckily there is an alternative way to test a riders VO2Max and estimate a score to work with in training.
When it comes to measuring VO2Max with minimal equipment, we like to use the Beep Test. To administer the Beep Test, all you need are two cones (or any two noticeable objects) placed 20 meters apart and a Beep Test app like BT Lite. There are also plenty of YouTube videos that will administer the test for you if you can’t find a good free app. Riders will start at cone 1 and when prompted by a beep they will run to cone 2. They will stop at cone 2, and when prompted by the next beep, they will run back to cone 1. As the test goes on, the beeps will get closer and closer together, forcing you to run faster to avoid being eliminated from the test. When you miss a shuttle by not getting to the cone before the next beep, you will be given a warning. On your second miss you will be disqualified. There are 21 levels to the beep test, each with a certain amount of shuttles within the level. Below is a list of each level and the amount of shuttles (running from cone 1 to cone 2, or cone 2 to cone 1) within it:
Level 1 – 7 shuttles
Level 2 – 8 shuttles
Level 3 – 8 shuttles
Level 4 – 9 shuttles
Level 5 – 9 shuttles
Level 6 – 10 shuttles
Level 7 – 10 shuttles
Level 8 – 11 shuttles
Level 9 – 11 shuttles
Level 10 – 11 shuttles
Level 11 – 12 shuttles
Level 12 – 12 shuttles
Level 13 – 13 shuttles
Level 14 – 13 shuttles
Level 15 – 13 shuttles
Level 16 – 14 shuttles
Level 17 – 14 shuttles
Level 18 – 15 shuttles
Level 19 – 15 shuttles
Level 20 – 16 shuttles
Level 21 – 16 shuttles
When you are disqualified from continuing the test, your score will be the last level and shuttle that you successfully completed. Let’s say that you make it to level 11 and finish 3 successful shuttles within that level before getting disqualified. Your score will be Level 11 with 3 Shuttles. It is extremely important to have someone keeping track of this because you will need this score to estimate your VO2Max.
Below are two videos, one demonstrating the beep test, and one with a recording that you can use to administer your own Beep Test:
Once you have your score, you’re going to need to use these numbers to estimate your VO2Max. Let’s be clear, expensive laboratory testing is going to be the most accurate form of measuring your VO2Max, however, the estimate that we can calculate via the Beep Test will still do the job and give you a marker for improvement so that your training has direction. The equation to calculate VO2Max from the Beep Test is as follows:
Estimated VO2Max = 3.46 x (Level + Shuttles / (Level x 0.4325 + 7.0048)) + 12.2
Using the example of Level 11 with 3 Shuttles from above, let’s see what your estimated VO2Max would be:
Estimated VO2Max = 3.46 x (11 + 3 / (11 x 0.4325 + 7.0048)) + 12.2
Estimated VO2Max = 3.46 x (11 + 3 / (4.7575 + 7.0048)) + 12.2
Estimated VO2Max = 3.46 x (11 + 3 / (11.7623)) + 12.2
Estimated VO2Max = 3.46 x (11 + 0.255) + 12.2
Estimated VO2Max = 3.46 x (11.255) + 12.2
Estimated VO2Max = 38.9423 + 12.2
Estimated VO2Max = 51.14 ml/kg/min
Scores can range anywhere from below 20 ml/kg/min to above 80 ml/kg/min in elite endurance athletes. Average scores for male athletes using the Beep Test will be around 55.5 ml/kg/min while female athletes will be around 33.5 ml/kg/min. Based on these averages, you can make a conclusion about whether or not your score needs to improve. Remember, you do not need a VO2Max score that rivals elite cyclists and runners, but your score should reflect how you feel during races and track practice. If you’re gassing out on the track, it will show during this test.
For most riders, expensive methods of exercise testing just won’t be affordable or accessible. Using the Beep Test to estimate VO2Max is a great way to estimate your score at no cost (unless you need to buy a couple of cones). After all, the goal of the VO2Max test is to give us an understanding of how much you need to improve your aerobic endurance, so as long as we retest the same way and keep everything consistent, you will know if you have made improvements. While testing accuracy is important, progress is more important. If you're a rider looking to take your conditioning to the next level, perform this test so that you can keep track of your training progress and see where you stack up with other riders on the track.
