Table 1: Sheila's Results From Submaximal Cycle Ergometer Test and Her Calculated VO2 At Each Stage .
Time (mins) Effort (Watts) Heart Rate (bpm) RPE VO2 (mls,O2,kg,min-1).
3 25 112 8 8.19.
6 50 118 11 12.88.
9 75 134 13 17.56.
12 100 150 16 22.25.
Figure 1: Estimated VO2 MAX Using VO2 Results from Table 1 and Estimated HRMAX .
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It is also possible to estimate Sheila's VO2 MAX using her RPE ratings from her initial assessment (Figure 2). .
Figure 2: Estimated VO2 MAX Using VO2 Results from Table 1 and RPE Ratings.
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Estimating VO2 MAX using The Borg Scale (1982) again gives a figure of approximately 30mls,O2,kg,min-1. This shows that 30mls,O2,kg,min-1 is a reliable estimation for the development of an exercise programme.
Having established that Sheila's VO2 MAX is approximately 30mls,O2,kg,min-1 it is possible to workout approximately what VO2 will be need in order to run the 10km in less than 45 minutes (Calculation 1).
47.8mls,O2,kg,min-1 is the VO2 needed throughout the race in order to complete every mile in 7 minutes and 15 seconds, and therefore complete the 10km in 45 minutes or less. It is not possible however to maintain 100% VO2 for a full 45 minutes due to the eventual build-up of lactic acid. It is possible to maintain approximately 90%VO2 MAX, therefore, an individual who wished to maintain a VO2 of 47.8mls,O2,kg,min-1 throughout a 10km will actually need a VO2 MAX of 53.1mls,O2,kg,min-1 (Billat, 2000). Gains in VO2 MAX can be up to 25% in untrained individuals over a six-month period when training takes place at 65%-75% of VO2 MAX, 3 times per week, for 20 - 30 minutes per session (Wilmore & Costill, 1999). Even if Sheila was able to make a 25% improvement in her VO2 MAX over the six-month period, it would only result in a VO2 MAX of 37.5mls,O2,kg,min-1. Sheila would then only be able to maintain approximately 90% of that over the 10km distance which would result in a steady VO2 of approximately 33.
