The Latest and Best Model for Estimating VO2max Without an Oxygen Test

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on Oct 23, 2024 , Updated: Oct 28, 2024

VO2max, the maximum rate at which your body can utilize oxygen during intense exercise, is a powerful indicator of cardiorespiratory fitness and overall health. Traditionally, measuring VO2max involved complex lab procedures. But now, the FRIEND (Fitness Registry and the Importance of Exercise National Database) equation offers a revolutionary way to estimate your VO2max without specialized equipment. This blog post also provides a simple calculator on how to estimate your VO2max using the FRIEND equation.

The FRIEND Equation: A Breakthrough in VO2max Estimation

Born from a large, diverse database of healthy adults, it stands as the latest and most accurate model for predicting VO2max.

In addition, estimated cardiorespiratory fitness (CRF) by the FRIEND equation showed similar results with directly measured CRF.

— Journal of Clinical Medicine, 2020

The FRIEND equation predicted VO2max accurately with small total error, small prediction errors, and with the smallest constant error in our study cohort, indicating the potential value of using FRIEND equation also in competitive cyclists. This equation proved to have the highest accuracy both in male and female cyclists.

— Frontiers in Physiology, 2023

A landmark study of 293 cardiac rehabilitation patients found that while the traditional ACSM (American College of Sports Medicine) equation overestimated VO2max by 16-20%, the FRIEND equation's estimates were statistically identical to direct measurements. This level of accuracy is unprecedented for a non-laboratory assessment.

  • Unprecedented Accuracy: Research has consistently shown that the FRIEND equation yields more accurate estimations of VO2max, particularly for athletes and individuals with health conditions like coronary artery disease.
  • Larger, More Representative Sample: The FRIEND equation was developed using a significantly larger and more diverse sample size compared to older models, making it more generalizable to a broader population.
  • Inclusion of Highly Active Individuals: Unlike some previous models that excluded athletes, the FRIEND equation included data from individuals engaging in vigorous activities and competitions. This inclusion makes it particularly relevant for assessing the fitness of athletes and highly active individuals.
  • Emphasis on Relevant Factors: The FRIEND equation considers power output, a crucial factor for athletes, instead of solely relying on age like some traditional models.

Calculating Your VO2max with the FRIEND Equation on a Treadmill

Estimating your VO2max using the FRIEND equation on a treadmill is straightforward. All you need is your speed (in mph) and the treadmill's incline (as a fractional grade).

The FRIEND Equation:

VO2max = speed × (0.17 + fractional grade × 0.79) + 3.5

Example Calculation:

  • Step 1: Convert the incline to a fractional grade: 5% = 0.05
  • Step 2: Plug the values into the equation:
    VO2max = 6 × (0.17 + 0.05 × 0.79) + 3.5
  • Step 3: Calculate your VO2max:
    VO2max ≈ 42.64 ml/kg/min

FRIEND equation calculator: You may use the fitness age calculator below to estimate your VO2max using the FRIEND equation:

Fitness Age Calculator

Medicine 3.0: Empowering Individuals to Take Charge of Their Health

The development and accessibility of the FRIEND equation perfectly align with the principles of Medicine 3.0, a movement that emphasizes:

  • Patient Empowerment: The FRIEND equation puts the power of health assessment directly into individuals' hands, enabling them to actively monitor their fitness levels and make informed decisions about their well-being.
  • Personalized Healthcare: By providing an accurate estimate of VO2max, the FRIEND equation allows individuals to tailor their fitness plans to their specific needs and goals.
  • Technology-Driven Solutions: The FRIEND equation utilizes technology to make a complex physiological measurement accessible and convenient for everyone.

ModernMedLife.com: Your Partner in the Journey to Optimal Health

ModernMedLife.com embodies the principles of Medicine 3.0 by providing tools and resources that empower individuals to take control of their health:

  • Fitness Age Calculator The site's fitness age calculator uses your estimated VO2max to determine your fitness age, a valuable metric for understanding your overall health and longevity.
  • AI Doctor Chatbot For those eager to explore the intricate relationship between VO2max and longevity, ModernMedLife.com offers an AI Doctor Chatbot. This innovative virtual assistant leverages artificial intelligence and up-to-date medical research to provide personalized insights and guidance on optimizing your healthspan. You can discuss your fitness goals and receive tailored recommendations on exercise, nutrition, supplements, and lifestyle modifications to achieve optimal health and longevity.
  • Directory of Medicine 3.0 Doctors Browse our curated directory of forward-thinking Medicine 3.0 doctors who embrace the principles of Medicine 3.0 and use the latest science and technology to provide personalized, prevention-focused care and optimize your long-term health.

Remember, achieving optimal health is a lifelong journey. The FRIEND equation, combined with resources like the fitness age calculator, AI Doctor Chatbot, and directory of Medicine 3.0 doctors, empowers you to proactively monitor your fitness, understand your health status, and make informed decisions for a longer, healthier life.

References

  • Jang, W. Y., Kang, D. O., Park, Y., Lee, J., Kim, W., Choi, J. Y., … Kim, W.-S. (2020). Validation of FRIEND and ACSM equations for cardiorespiratory fitness: Comparison to direct measurement in CAD patients. Journal of Clinical Medicine, 9(6), 1889. https://doi.org/10.3390/jcm9061889
  • Jurov, I., Cvijić, M., & Toplišek, J. (2023). Predicting VO2max in competitive cyclists: Is the FRIEND equation the optimal choice? Frontiers in Physiology, 14, 987006. https://doi.org/10.3389/fphys.2023.987006
  • Kokkinos, P., Kaminsky, L. A., Arena, R., Zhang, J., Franklin, B., Kraus, W., … Myers, J. (2020). New equations for predicting maximum oxygen uptake in patients with heart failure. American Journal of Cardiology, 128, 7–11. https://doi.org/10.1016/j.amjcard.2020.04.049
  • Kokkinos, P., Kaminsky, L. A., Arena, R., Zhang, J., & Myers, J. (2018). A new generalized cycle ergometry equation for predicting maximal oxygen uptake: The Fitness Registry and the Importance of Exercise National Database (FRIEND). European Journal of Preventive Cardiology, 25, 1077–1082. https://doi.org/10.1177/2047487318772667
  • Myers, J., Kaminsky, L. A., Lima, R., Christle, J. W., Ashley, E., & Arena, R. (2017). A reference equation for normal standards for VO2 max: Analysis from the fitness registry and the importance of exercise national Database (FRIEND registry). Progress in Cardiovascular Diseases, 60(1), 21–29. https://doi.org/10.1016/j.pcad.2017.03.002
  • Jurov I, Cvijić M and Toplišek J (2023) Predicting VO2max in competitive cyclists: Is the FRIEND equation the optimal choice?. Front. Physiol. 14:987006. https://doi.org/10.3389/fphys.2023.987006