| SOUTHBANK CUACO AFC TRAINING | ||||
| 20 Metre Bleep Test - 09.08.06 | ||||
| Exercise: | 20 Metre Bleep Test | |||
| See Below for Explanation of VO2max | ||||
| Name | Level | Shuttle | VO2max ml/kg/min |
|
| Winkle | 13 | 10 | 59.9 | |
| Charlie | 13 | 7 | 59.1 | |
| Tagg | 13 | 7 | 59.1 | |
| Juddy | 13 | 4 | 58.3 | |
| Jack | 13 | 3 | 58.0 | |
| Edward Watson | 13 | 1 | 57.5 | |
| Sword | 13 | 0 | 57.2 | |
| David | 12 | 6 | 55.4 | |
| Sharpey | 12 | 4 | 54.9 | |
| Alex Buck | 12 | 3 | 54.6 | |
| Dominic | 12 | 0 | 53.7 | |
| Donovan P4lr | 12 | 0 | 53.7 | |
| Steven Whitby | 11 | 11 | 53.5 | |
| Tom | 11 | 8 | 52.6 | |
| Alex | 11 | 5 | 51.7 | |
| Paul Austin | 11 | 4 | 51.4 | |
| Duncan | 11 | 2 | 50.8 | |
| Mike Holden | 11 | 1 | 50.6 | |
| James | 11 | 0 | 50.3 | |
| Brian Mulligan | 11 | 0 | 50.3 | |
| Patrick | 10 | 8 | 49.2 | |
| Charlie S | 10 | 8 | 49.2 | |
| Holey | 10 | 0 | 46.8 | |
| James | 10 | 0 | 46.8 | |
| KOF | 9 | 11 | 46.8 | |
| A. Judd | 9 | 8 | 45.9 | |
| Judd.Jun | 9 | 7 | 45.6 | |
| Darryll Bravenboer | 9 | 6 | 45.2 | |
| Kenrick | 9 | 2 | 44.0 | |
| Tony | 9 | 0 | 43.3 | |
| Brian | 8 | 6 | 41.9 | |
| Pete Collings | 8 | 0 | 39.9 | |
| Scott | 7 | 0 | 36.4 | |
| D Brewwal | 6 | 5 | 34.8 | |
| Joe Marques | 5 | 6 | 31.8 | |
*VO2max calculation was determined from the published tables in Ramsbottom et al. (1988) "A progressive shuttle run test to estimate maximal oxygen uptake." British Journal of Sports Medicine 22: 141-5 using calculator at http://www.topendsports.com/testing/beepcalc.htm
What does VO2max Mean?
Exercise physiologists define VO2 max as the maximum volume of oxygen that by the body can consume during intense, whole-body exercise, while breathing air at sea level. This volume is expressed as a rate, millilitres per kg bodyweight per minute (ml/kg/min). It is a measure of your capacity to generate the energy required for endurance activities such as football and is one of the most important factors determining your ability to exercise for longer than four to five minutes.
Improving your VO2 max by 10 percent without changing any other performance factors can take more than a minute off your 5k time, and is an essential factor for all endurance sports including Football. Your sedentary VO2 max values are genetically determined. However, all individuals can make drastic improvements in VO2 max with the right training stimulus. Thus, to attain your best possible performances, VO2 max improvement is one aspect of your training that should not be ignored.
World class male runners, cyclist and cross-country skiers typically exceed VO2 max of 70 ml/kg/min and a rare few may exceed 90 ml/kg/min. The highest VO2 max value ever recorded, 93 ml/kg/min, was from a Scandinavian cross country skier. As you can see from the table below showing ideal VO2max scores for various sports we are aiming at a mere 60-65 ml/kg/min
IDEAL VO2 max SCORE FOR VARIOUS SPORTS |
|
| Vo2 max | Sport |
| >75 ml/kg/min | Endurance Runners and Cyclists |
| 65 ml/kg/min | Squash |
| 60-65 ml/kg/min | Football (male) |
| 55 ml/kg/min | Rugby |
| 50 ml/kg/min | Volleyball (female) |
| 50 ml/kg/min | Baseball (male) |
Source http://www.brianmac.demon.co.uk/vo2max.htm
From the results above you can see that no Southbank Cuaco player achieved that on 9th August (Winkle was ever so close). But then nor would we expect them to, given that we are still in pre season. However there is still a LOT of work to be done on fitness before we start. I urge you all to do more fitness training outside of the sessions that I run.
For information, below are the generally accepted norms for the male population. Plot yourself on the graph and see how well you did.