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 Run	VO2max
1	1	20	16.1252
1	2	40	16.5904
1	3	60	17.0557
1	4	80	17.5209
1	5	100	17.9861
1	6	120	18.4513
1	7	140	18.9166
2	1	160	19.5597
2	2	180	19.9993
2	3	200	20.4390
2	4	220	20.8786
2	5	240	21.3183
2	6	260	21.7579
2	7	280	22.1976
2	8	300	22.6372
3	1	320	22.9968
3	2	340	23.4135
3	3	360	23.8303
3	4	380	24.2470
3	5	400	24.6638
3	6	420	25.0805
3	7	440	25.4973
3	8	460	25.9140
4	1	480	26.4361
4	2	500	26.8322
4	3	520	27.2284
4	4	540	27.6245
4	5	560	28.0206
4	6	580	28.4167
4	7	600	28.8128
4	8	620	29.2089
4	9	640	29.6051
5	1	660	29.8774
5	2	680	30.2549
5	3	700	30.6323
5	4	720	31.0097
5	5	740	31.3871
5	6	760	31.7646
5	7	780	32.1420
5	8	800	32.5194
5	9	820	32.8969
6	1	840	33.3204
6	2	860	33.6808
6	3	880	34.0413
6	4	900	34.4017
6	5	920	34.7621
6	6	940	35.1225
6	7	960	35.4830
6	8	980	35.8434
6	9	1000	36.2038
6	10	1020	36.5642
7	1	1040	36.7649
7	2	1060	37.1098
7	3	1080	37.4547
7	4	1100	37.7995
7	5	1120	38.1444
7	6	1140	38.4893
7	7	1160	38.8342
7	8	1180	39.1791
7	9	1200	39.5240
7	10	1220	39.8689
8	1	1240	40.2106
8	2	1260	40.5413
8	3	1280	40.8719
8	4	1300	41.2025
8	5	1320	41.5332
8	6	1340	41.8638
8	7	1360	42.1944
8	8	1380	42.5251
8	9	1400	42.8557
8	10	1420	43.1863
8	11	1440	43.5170
9	1	1460	43.6575
9	2	1480	43.9750
9	3	1500	44.2925
9	4	1520	44.6100
9	5	1540	44.9275
9	6	1560	45.2451
9	7	1580	45.5626
9	8	1600	45.8801
9	9	1620	46.1976
9	10	1640	46.5151
9	11	1660	46.8326
10	1	1680	47.1054
10	2	1700	47.4108
10	3	1720	47.7162
10	4	1740	48.0216
10	5	1760	48.3269
10	6	1780	48.6323
10	7	1800	48.9377
10	8	1820	49.2431
10	9	1840	49.5485
10	10	1860	49.8539
10	11	1880	50.1593
11	1	1900	50.5542
11	2	1920	50.8483
11	3	1940	51.1425
11	4	1960	51.4366
11	5	1980	51.7308
11	6	2000	52.0250
11	7	2020	52.3191
11	8	2040	52.6133
11	9	2060	52.9074
11	10	2080	53.2016
11	11	2100	53.4958
11	12	2120	53.7899
12	1	2140	54.0037
12	2	2160	54.2875
12	3	2180	54.5712
12	4	2200	54.8549
12	5	2220	55.1386
12	6	2240	55.4224
12	7	2260	55.7061
12	8	2280	55.9898
12	9	2300	56.2735
12	10	2320	56.5573
12	11	2340	56.8410
12	12	2360	57.1247
13	1	2380	57.4540
13	2	2400	57.7280
13	3	2420	58.0020
13	4	2440	58.2760
13	5	2460	58.5500
13	6	2480	58.8241
13	7	2500	59.0981
13	8	2520	59.3721
13	9	2540	59.6461
13	10	2560	59.9201
13	11	2580	60.1941
13	12	2600	60.4681
13	13	2620	60.7421
14	1	2640	60.9049
14	2	2660	61.1699
14	3	2680	61.4348
14	4	2700	61.6997
14	5	2720	61.9647
14	6	2740	62.2296
14	7	2760	62.4945
14	8	2780	62.7595
14	9	2800	63.0244
14	10	2820	63.2894
14	11	2840	63.5543
14	12	2860	63.8192
14	13	2880	64.0842
15	1	2900	64.3564
15	2	2920	64.6129
15	3	2940	64.8693
15	4	2960	65.1258
15	5	2980	65.3822
15	6	3000	65.6387
15	7	3020	65.8951
15	8	3040	66.1515
15	9	3060	66.4080
15	10	3080	66.6644
15	11	3100	66.9209
15	12	3120	67.1773
15	13	3140	67.4338
16	1	3160	67.8085
16	2	3180	68.0570
16	3	3200	68.3054
16	4	3220	68.5539
16	5	3240	68.8024
16	6	3260	69.0509
16	7	3280	69.2993
16	8	3300	69.5478
16	9	3320	69.7963
16	10	3340	70.0448
16	11	3360	70.2933
16	12	3380	70.5417
16	13	3400	70.7902
16	14	3420	71.0387
17	1	3440	71.2610
17	2	3460	71.5020
17	3	3480	71.7430
17	4	3500	71.9840
17	5	3520	72.2250
17	6	3540	72.4660
17	7	3560	72.7069
17	8	3580	72.9479
17	9	3600	73.1889
17	10	3620	73.4299
17	11	3640	73.6709
17	12	3660	73.9119
17	13	3680	74.1529
17	14	3700	74.3939
18	1	3720	74.7139
18	2	3740	74.9479
18	3	3760	75.1818
18	4	3780	75.4158
18	5	3800	75.6497
18	6	3820	75.8837
18	7	3840	76.1176
18	8	3860	76.3516
18	9	3880	76.5855
18	10	3900	76.8195
18	11	3920	77.0534
18	12	3940	77.2873
18	13	3960	77.5213
18	14	3980	77.7552
18	15	4000	77.9892
19	1	4020	78.1673
19	2	4040	78.3946
19	3	4060	78.6219
19	4	4080	78.8492
19	5	4100	79.0765
19	6	4120	79.3038
19	7	4140	79.5311
19	8	4160	79.7584
19	9	4180	79.9857
19	10	4200	80.2130
19	11	4220	80.4403
19	12	4240	80.6676
19	13	4260	80.8949
19	14	4280	81.1222
19	15	4300	81.3495
20	1	4320	81.6210
20	2	4340	81.8420
20	3	4360	82.0631
20	4	4380	82.2841
20	5	4400	82.5051
20	6	4420	82.7261
20	7	4440	82.9471
20	8	4460	83.1681
20	9	4480	83.3892
20	10	4500	83.6102
20	11	4520	83.8312
20	12	4540	84.0522
20	13	4560	84.2732
20	14	4580	84.4943
20	15	4600	84.7153
20	16	4620	84.9363
21	1	4640	85.0751
21	2	4660	85.2902
21	3	4680	85.5052
21	4	4700	85.7203
21	5	4720	85.9354
21	6	4740	86.1505
21	7	4760	86.3655
21	8	4780	86.5806
21	9	4800	86.7957
21	10	4820	87.0108
21	11	4840	87.2258
21	12	4860	87.4409
21	13	4880	87.6560
21	14	4900	87.8711
21	15	4920	88.0861
21	16	4940	88.3012

Male Ratings

Rating	18-25	26-35	36-45	46-55	56-65	65+
Excellent	> 60	> 56	> 51	> 45	> 41	> 37
Good	52-60	49-56	43-51	39-45	36-41	33-37
Above Average	47-51	43-48	39-42	36-38	32-35	29-32
Average	42-46	40-42	35-38	32-35	30-31	26-28
Below Average	37-41	35-39	31-34	29-31	26-29	22-25
Poor	30-36	30-34	26-30	25-28	22-25	20-21
Very Poor	< 30	< 30	< 26	< 25	< 22	< 20

Female Ratings

Rating	18-25	26-35	36-45	46-55	56-65	65+
Excellent	> 56	> 52	> 45	> 40	> 37	> 32
Good	47-56	45-52	38-45	34-40	32-37	28-32
Above Average	42-46	39-44	34-37	31-33	28-31	25-27
Average	38-41	35-38	31-33	28-30	25-27	22-24
Below Average	33-37	31-34	27-30	25-27	22-24	19-21
Poor	28-32	26-30	22-26	20-24	18-21	17-18
Very Poor	< 28	< 26	< 22	< 20	< 18	< 17