Dr. Andy Galpin

In fact, if you want to do that, you can use any number of absolutely free estimate equations.

Examples of this would include something like a two-minute step test where you would take your heart rate, step up and down on a very small box, say 12 inches or so.

You do that continuously for two minutes and then measure your heart rate at the end.

You can enter that score into an equation and get an estimate of your VO2x.

Those are scientifically validated methodologies.

The 12-minute test ends up being something like a mile and a half run.

So you could simply, in fact, you could do this if you'd like as well, run a mile and a half as fast as you can.

Take that time, enter it into an equation, and get an estimate.

If you have that time as well as your heart rate, you can enter it in as well and get a more accurate picture.

And so again, all of these are close.

We call these submaximal estimates because they are that.

They are not the direct measure.

So I would encourage you, again, if at all possible, to actually go into a laboratory and get this measured.

In addition, if you do something like that, you can get a bunch of other metrics you can't get with some of these estimate equations, like what percentage of fat versus carbohydrate you're using, your anaerobic and lactate thresholds, your maximum ventilation, so how much total air you can bring in and out, and a bunch of other stuff that we talked about on the show and we'll get into in a second.

Again, if you don't have access to any of that, that's fine.

Use any of those other free or extremely low cost options and you'll get yourself pretty close.

Our next I is interpretation.

So sticking with heart rate and VO2 max, as I mentioned a little bit earlier, resting heart rate will go down as you improve fitness, but your maximum heart rate will not really change.

In fact, if anything, it will be reduced because you're a little bit older.

And so to state it one more time, there's no real association between highly fit people and their maximum heart rate and unfit people.