What Is Vo2Max and how do you measure it?

The Beep Test is often used to determine your VO2 Max

Vo2max is simply the maximum volume of oxygen the body is able to process at any given time during high-intensity exercise. A more technical description is that vo2max is the maximum amount of oxygen, measured in millilitres, that the athlete’s body can utilize in a period of one minute, per kilogram of body weight.

Through the right type of training conducted at the right intensity, it is possible to increase an athletes vo2max. For those wanting to improve their beep test score, an increase in Vo2Max is a by-product of the right training, however, it is the increase in beep test score that matters!

I hope this puts Vo2Max into perspective as it relates to the beep test.

Beep Test Conversion to VO2max

The formula used to convert your Beep Test score to your VO2max is as follows:

VO2Max = 3.46 * (L + S / (L * 0.4325 + 7.0048)) + 12.2

Level (L)Shuttle (S)Distance RunVO2max
112016.1252
124016.5904
136017.0557
148017.5209
1510017.9861
1612018.4513
1714018.9166
2116019.5597
2218019.9993
2320020.4390
2422020.8786
2524021.3183
2626021.7579
2728022.1976
2830022.6372
3132022.9968
3234023.4135
3336023.8303
3438024.2470
3540024.6638
3642025.0805
3744025.4973
3846025.9140
4148026.4361
4250026.8322
4352027.2284
4454027.6245
4556028.0206
4658028.4167
4760028.8128
4862029.2089
4964029.6051
5166029.8774
5268030.2549
5370030.6323
5472031.0097
5574031.3871
5676031.7646
5778032.1420
5880032.5194
5982032.8969
6184033.3204
6286033.6808
6388034.0413
6490034.4017
6592034.7621
6694035.1225
6796035.4830
6898035.8434
69100036.2038
610102036.5642
71104036.7649
72106037.1098
73108037.4547
74110037.7995
75112038.1444
76114038.4893
77116038.8342
78118039.1791
79120039.5240
710122039.8689
81124040.2106
82126040.5413
83128040.8719
84130041.2025
85132041.5332
86134041.8638
87136042.1944
88138042.5251
89140042.8557
810142043.1863
811144043.5170
91146043.6575
92148043.9750
93150044.2925
94152044.6100
95154044.9275
96156045.2451
97158045.5626
98160045.8801
99162046.1976
910164046.5151
911166046.8326
101168047.1054
102170047.4108
103172047.7162
104174048.0216
105176048.3269
106178048.6323
107180048.9377
108182049.2431
109184049.5485
1010186049.8539
1011188050.1593
111190050.5542
112192050.8483
113194051.1425
114196051.4366
115198051.7308
116200052.0250
117202052.3191
118204052.6133
119206052.9074
1110208053.2016
1111210053.4958
1112212053.7899
121214054.0037
122216054.2875
123218054.5712
124220054.8549
125222055.1386
126224055.4224
127226055.7061
128228055.9898
129230056.2735
1210232056.5573
1211234056.8410
1212236057.1247
131238057.4540
132240057.7280
133242058.0020
134244058.2760
135246058.5500
136248058.8241
137250059.0981
138252059.3721
139254059.6461
1310256059.9201
1311258060.1941
1312260060.4681
1313262060.7421
141264060.9049
142266061.1699
143268061.4348
144270061.6997
145272061.9647
146274062.2296
147276062.4945
148278062.7595
149280063.0244
1410282063.2894
1411284063.5543
1412286063.8192
1413288064.0842
151290064.3564
152292064.6129
153294064.8693
154296065.1258
155298065.3822
156300065.6387
157302065.8951
158304066.1515
159306066.4080
1510308066.6644
1511310066.9209
1512312067.1773
1513314067.4338
161316067.8085
162318068.0570
163320068.3054
164322068.5539
165324068.8024
166326069.0509
167328069.2993
168330069.5478
169332069.7963
1610334070.0448
1611336070.2933
1612338070.5417
1613340070.7902
1614342071.0387
171344071.2610
172346071.5020
173348071.7430
174350071.9840
175352072.2250
176354072.4660
177356072.7069
178358072.9479
179360073.1889
1710362073.4299
1711364073.6709
1712366073.9119
1713368074.1529
1714370074.3939
181372074.7139
182374074.9479
183376075.1818
184378075.4158
185380075.6497
186382075.8837
187384076.1176
188386076.3516
189388076.5855
1810390076.8195
1811392077.0534
1812394077.2873
1813396077.5213
1814398077.7552
1815400077.9892
191402078.1673
192404078.3946
193406078.6219
194408078.8492
195410079.0765
196412079.3038
197414079.5311
198416079.7584
199418079.9857
1910420080.2130
1911422080.4403
1912424080.6676
1913426080.8949
1914428081.1222
1915430081.3495
201432081.6210
202434081.8420
203436082.0631
204438082.2841
205440082.5051
206442082.7261
207444082.9471
208446083.1681
209448083.3892
2010450083.6102
2011452083.8312
2012454084.0522
2013456084.2732
2014458084.4943
2015460084.7153
2016462084.9363
211464085.0751
212466085.2902
213468085.5052
214470085.7203
215472085.9354
216474086.1505
217476086.3655
218478086.5806
219480086.7957
2110482087.0108
2111484087.2258
2112486087.4409
2113488087.6560
2114490087.8711
2115492088.0861
2116494088.3012

Male Ratings

Rating18-2526-3536-4546-5556-6565+
Excellent> 60> 56> 51> 45> 41> 37
Good52-6049-5643-5139-4536-4133-37
Above Average47-5143-4839-4236-3832-3529-32
Average42-4640-4235-3832-3530-3126-28
Below Average37-4135-3931-3429-3126-2922-25
Poor30-3630-3426-3025-2822-2520-21
Very Poor< 30< 30< 26< 25< 22< 20

Female Ratings

Rating18-2526-3536-4546-5556-6565+
Excellent> 56> 52> 45> 40> 37> 32
Good47-5645-5238-4534-4032-3728-32
Above Average42-4639-4434-3731-3328-3125-27
Average38-4135-3831-3328-3025-2722-24
Below Average33-3731-3427-3025-2722-2419-21
Poor28-3226-3022-2620-2418-2117-18
Very Poor< 28< 26< 22< 20< 18< 17

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