How to Test and Train VO2 Max with a Step Test
The main test I use for VO2 max is a simple step test. It gives a practical number you can use for both testing and training. See the article on what limits your VO2 max for more context.
How the step test works
You start at a low wattage, usually 100 watts for men and 50 watts for women. Every minute you add 25 to 30 watts until you can't hold the power anymore. The wattage where you fail is what we call your VO2 max power.
This number is roughly the power you can hold for 2 to 4 minutes when fresh. As long as you repeat the exact same protocol over time, the actual starting wattage and step size don't matter that much. You will still get a consistent picture of where your VO2 max sits.
The important limitation of the test
There's one thing you have to keep in mind. By the time you reach the final wattage, you've already done a lot of work and spent time at high intensities. So the number you get is slightly lower than what you could actually hold if you were completely rested.
For example, if you fail at 350 watts after one minute in the test, when fresh you might be able to hold that same power for 2 to 4 minutes. The test gives you a conservative estimate, which is still very useful.
How to train VO2 max with the test number
Once you have the number, you can use it to train VO2 max. The simplest way is to target that wattage directly. You can do intervals like two minutes at that power with three or four minutes of rest, then repeat.
You can also go slightly above the number for shorter efforts or slightly below it for a bit longer durations. All three approaches stress the VO2 max system.
Just remember that doing repeated intervals right at that exact wattage is one way to train it, but not always the most effective method depending on your goals.
Key Takeaways
A step test (adding 25-30W every minute) is a practical way to find your VO2 max wattage.
The number you get is slightly lower than your true fresh VO2 max power because of accumulated fatigue during the test.
Use that wattage as a target for intervals: above for shorter bursts, at it for classic intervals, or slightly below for longer efforts.
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Frequently Asked Questions
How often should I test my VO2 max?
Every 6 to 8 weeks is usually enough. More frequent testing is rarely necessary and can interfere with actual training.
Is the step test better than a 3 or 5 minute all-out test?
The step test gives more information about your overall profile and is easier to repeat consistently. A short all-out test can also work, but the ramp test is more practical for most people.
Can I use the same wattage for rowing or running?
The principle is the same, but the actual numbers will be different. Do the test on the modality you want to train. A bike VO2 max number won't directly transfer to running or rowing.