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VO₂ Reserve Calculator

Calculate your VO₂ Reserve and training zones for precise aerobic training prescription.

VO₂ Reserve Calculator

Calculate your VO₂ Reserve and training zones for precise aerobic training prescription.

Understanding the Inputs

Accurate inputs ensure precise training zone calculation

VO₂max (mL/kg/min): Maximum oxygen consumption capacity, typically measured via testing or estimated from performance tests.
Resting VO₂ (mL/kg/min): Oxygen consumption at rest, typically around 3.5 mL/kg/min (1 MET) for most adults.

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Maximal Aerobic Speed

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Running Economy

Improve efficiency to maximize VO₂ utilization.

Complete Guide: Training with VO₂ Reserve

VO₂ Reserve provides a more accurate framework for setting training zones than VO₂max alone. It accounts for individual resting metabolism, making zones more personalized. Use Zone 2 (60–70% VO₂R) for aerobic base building, Zone 4 (80–90% VO₂R) for threshold development, and Zone 5 (90–100% VO₂R) for VO₂max improvements. Reassess regularly as fitness improves.

Frequently Asked Questions

Detailed, SEO-oriented answers

What is VO₂ Reserve (VO₂R)?

VO₂ Reserve is the difference between VO₂max and resting VO₂. It provides a more accurate way to set training zones than using percentages of VO₂max alone.

How is VO₂R calculated?

VO₂R = VO₂max − VO₂rest. Training zones are then set as percentages of this reserve added back to resting VO₂.

Why use VO₂R instead of VO₂max?

VO₂R accounts for individual differences in resting metabolism, providing more personalized and accurate training zones.

What are the training zones?

Zone 1: 50–60% VO₂R (recovery), Zone 2: 60–70% VO₂R (aerobic), Zone 3: 70–80% VO₂R (tempo), Zone 4: 80–90% VO₂R (threshold), Zone 5: 90–100% VO₂R (VO₂max).

How do I know my VO₂max?

VO₂max can be measured via laboratory testing, field tests (e.g., Cooper test, beep test), or estimated using calculators.

What is a typical resting VO₂?

Resting VO₂ is typically around 3.5 mL/kg/min (1 MET) for most adults, but can vary based on body composition and fitness.

Can VO₂R change with training?

Yes, as VO₂max improves and potentially as resting metabolism adapts, VO₂R will increase, requiring zone recalibration.

How often should I update my zones?

Reassess every 6–12 weeks or after significant fitness improvements, especially if you've completed a training block targeting VO₂max.

Is VO₂R better than heart rate zones?

Both have value. VO₂R provides precise metabolic targets, while HR zones offer practical, real-time feedback during training.

Can I use VO₂R for all sports?

Yes, VO₂R training zones apply to any aerobic activity: running, cycling, swimming, rowing, and more.

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VO₂ Reserve Calculator

Calculate your VO₂ Reserve and training zones for precise aerobic training prescription.

How to use VO₂ Reserve Calculator

Step-by-step guide to using the VO₂ Reserve Calculator:

Enter your values. Input the required values in the calculator form
Calculate. The calculator will automatically compute and display your results
Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the VO₂ Reserve Calculator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The VO₂ Reserve Calculator is designed to be user-friendly and provide instant calculations.

Is the VO₂ Reserve Calculator free to use?

Yes, the VO₂ Reserve Calculator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the VO₂ Reserve Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from VO₂ Reserve Calculator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.