Graded Exercise Test Report
Ventilatory Thresholds
VT1 VT2
Heart Rate 116156bpm
Power 182307W
Calories 6461439 kcal/hr
Ventilatory thresholds are transitions in breathing patterns.
VT1 marks ventilation increasing faster than VO2.
VT2 is the point of sustainable output.Maximal Metrics
Power
348
WVO2max
70.3
mL/kg/minHeart Rate
168
bpm
Ventilation
174
L/minTidal Volume
3.8
LRespiratory
Frequency
46
bpm
Maximal metrics values are provided at the time of VO2Max.
How Your VO2max Compares to Others
Very Poor Poor Fair Good Excellent Superior99%
This scale shows how your VO2max compares to statistical norms for you to track changes over time.
Training Zones
Warm UpZone 1
Fat BurningZone 2
EnduranceZone 3
VigorousZone 4
MaximalZone 5
Heart Rate [bpm]
Calories [kcal/hr]
Power [W]104
580
165128
710
200148
1370
290164
1510
320
Training Zones are calculated using your ventilatory thresholds to accurately determine your optimal training intensities, based on your unique physiology. If
your thresholds cannot be found, Training Zones are calculated based on the relationship between your VO2, heart rate, and mechanical output.
Workout Name
Test secondAthlete Name
Dima LarichevWeight
72 kg
Test Date
4/13/2025 8:04 PMDate of Birth
1985/03/21 (40)Sex
MaleHeight
183 cm
Elapsed
00:13:10Data Average
30sPDF Version
1.10.0.0Notes
User Piece Size
LargeMask Size
Small
www.vo2master.com
Patents PendingThis product is not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician before starting any dietary or fitness program. 1 of 6Learn the Fundamentals
Maximal Oxygen Consumption
Maximal oxygen consumption (VO2max)
describes the bodies' capacity to maximally
uptake oxygen from the environment and use it
in skeletal muscle during intense full-body
exercise and is considered the gold-standard
measurement for cardiorespiratory fitness.
What determines VO2max?
When oxygen enters the body it enters through
the lungs, and is loaded onto red blood cells,
which are then pumped by the heart to muscles
where oxygen is ultimately converted to water
to synthesize energy for continued muscle
contraction. Therefore, VO2max is determined
by the integration of all the parts necessary for
transport, delivery and utilization. There are
four main determinants of VO2max:
1) Pulmonary Diffusion Capacity
The ability of the lungs to uptake large volumes
of air and exchange oxygen and carbon dioxide
through the alveoli.
2) Cardiac Output
The ability of the heart to pump large volumes
of oxygenated blood.
3) Oxygen Carrying Capacity of the Blood
The amount of oxygen that can transported to
the muscle.
4) Skeletal Muscle Oxygen Extraction
The muscle's ability to uptake and utilize
oxygen.
While a VO2max test does not determine which
system is limiting performance, gaining an
understanding of the physiology behind
VO2max can help you make informed decisions
for exercise prescription. Interpret Your Workout
How Your VO2 Compares to Others
Your measured VO2max is a gold-standard.
Here we compare it across the population
based on age, gender, and weight. Lower
VO2max is associated with an increased risk of
cardiovascular disease, while higher VO2max is
associated with decreases in all-cause
mortality.
Good VO2max
A score of 99% means you're in the top 1% of
your peers in terms of VO2max. A good
VO2max correlates strongly with fitness
capability and a reduction in all-cause mortality.
Very PoorPoorFairGoodExcellentSuperior99%
Poor VO2max
A score of 10% is low but it means you have
plenty of room for improvement. Today is the
best day to begin a new lifestyle.
Very PoorPoorFairGoodExcellentSuperior10%
Use Your Training Zones
Use these training zones to set the intensity of
your regular workouts.Determining training
zones from a VO2max test is much more
accurate than doing so by estimation or with a
fitness tracker.
Warm Up Fat Burning Endurance Vigorous
Technical Details
VO2max is the maximum value of the VO2 trend after
applying a 60-second moving average. The same logic
applies to the displayed heart rate and intensity values.
When your ventilatory thresholds are detected, your
Training Zones are optimized for you by using the
thresholds to accurately identify the workloads which
demarcate each zone. If your thresholds cannot be
detected, Training Zones are calculated by the %VO2max
method, which can be found in the ACSM Guidelines. This
uses the linear relationship between your VO2, load, and
heart rate. Train Your VO2
Improve VO2max
Wherever your VO2max falls in comparison to
others, the good news is that it is highly
trainable. Through concerted training, VO2max
can be increased by 10 - 25%. Gradual
introduction to the following workouts will lead
to the most maintainable and consistent
progress towards increasing your fitness.
There are a few different exercise modalities
that have been shown to most effectively
increase VO2max; these range from relatively
short (30s) intense intervals, to longer (30min)
less intense intervals.
Sprint Interval Training (SIT)
Exercise in Zone 5 for 30s then rest for 2-4
minutes. Repeat this 4-6 times.
High Intensity Interval Training (HIIT)
Exercise in Zone 3 or 4 for 3-5 minutes then
rest for 3-5 minutes. Repeat this 3-5 times.
Medium Intensity Continuous Training (MICT)
Exercise steadily in Zone 2-3 for 20-45min.
Practical Recommendations
Of the above training modalities start with the
one you have done the LEAST. Slowly
introduce 1-2 VO2max workouts into your
weekly routine. Days before and after VO2max
workouts should be VERY EASY recovery (i.e.
Zone 1-2 ONLY). Follow this training plan for
4-6 weeks, then switch out the style of VO2max
workout for another every 4-6 weeks. After each
4 to 6 week phase reassess VO2max to track
your progress.
A proper training plan should also include
strength training, proper warm-ups, and
mobility.
Workout Guidelines
Type Frequency Repetitions Duration Intensity Rest Ratio
SIT
HIIT
MICT 3x per week 4 - 6
3 - 5
1 30s
3 - 5min
20 - 45min All-out
As hard as
possible
Just over
threshold 4min
3 - 5min
N/A 1:8
1:1 or 5:2
N/A
www.vo2master.com
Patents PendingThis product is not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician before starting any dietary or fitness program. 2 of 6www.vo2master.com
3 of 6Warm-Up Test Cool-DownMetabolic139 Avg: 173 Max: 95 Min: HR 49.0 Avg: 75.0 Max: 17.4 Min: VO2
208 Avg: 353 Max:6 Min: Power
Warm-Up Test Cool-DownVentilation34.8 Avg: 62.3 Max: 22.5 Min: Rf 3.3 Avg: 4.1 Max: 1.5 Min: Tv
117.3 Avg: 196.9 Max: 37.2 Min: Ve0:00 2:00 4:00 6:00 8:00 10:00 12:0001020304050607080
VT 1 VT 2VO2 max
050100150200250300350400
80100120140160180Target[W] VO2[mL/kg/min] Power[W] HR[bpm]
0:00 2:00 4:00 6:00 8:00 10:00 12:00020406080100120140160180200220240
VT 1 VT 2VO2 max
050100150200250300350400
020406080
0.51.01.52.02.53.03.54.04.55.0Target[W] Ve[L/min] Rf[bpm] Tv[L]www.vo2master.com
4 of 6Warm-Up Test Cool-DownGasExchange32.58 Avg: 51.41 Max: 23.67 Min: EqO2 17.0 Avg: 18.6 Max: 15.9 Min: FeO2
Warm-Up Test Cool-DownMotion208 Avg: 353 Max:6 Min: Power0:00 2:00 4:00 6:00 8:00 10:00 12:001515.51616.51717.51818.51919.520
VT 1 VT 2VO2 max
050100150200250300350400
020406080Target[W] FeO2[%] EqO2
0:00 2:00 4:00 6:00 8:00 10:00 12:000255075100125150175200225250275300325350375400
VT 1 VT 2VO2 maxTarget[W] Power[W]www.vo2master.com
5 of 6Performance Load vs Hr
Performance Load vs VO2100 110 120 130 140 150 160 170 180100150200250300350400#1 4/13/2025
20 30 40 50 60 70100150200250300350400#1 4/13/2025www.vo2master.com
6 of 6Device Information
Name Measurement Types Description
TICKR X 33C1 ( FW:1.8.1 SW: HW:11
Wahoo Fitness) RR
VO2 Master 642 (1.5.3
8202000000043EEE FW:12 SW:32
HW:11 VO2 Master Health Sensors Inc.) Rf, Tv, Ve, VO2, FeO2, VO2, Pressure,
Temp, HUM, EqO2, Calories
CAD-BLE0806310 (3540 FW:2.40.0
SW:2.40.0 HW:3 Garmin) RPM - 2
Wahoo KICKR 9538 ( FW:3.4.68 SW:
HW:4 Wahoo Fitness) Power
