VO₂ Max Testing: Relevance for Frontline workers
Introduction
Physical fitness plays a critical role in both physical and mental wellbeing. For people working in high-stress professions such as police, military, emergency services, and healthcare, maintaining strong physical health is particularly important. These individuals often experience high levels of stress, fatigue, and emotional pressure due to the demands of their work. Programs that improve physical fitness can therefore play a major role in improving overall wellbeing and resilience.
One of the key measurements used in modern exercise science to evaluate fitness is VO₂ max. VO₂ max refers to the maximum amount of oxygen the body can use during intense exercise. It is widely recognized as one of the best indicators of cardiovascular fitness and overall health.
The Trek2Health program, which supports frontline workers through nature-based physical training and mental wellbeing programs, uses submaximal VO₂ max testing as an important tool to measure participant fitness and track improvements over time. By improving VO₂ max, Trek2Health helps participants build more capable bodies, greater resilience, and improved long-term health outcomes.
This paper explains what VO₂ max is, why it is important, and why Trek2Health uses this measurement as part of its evidence-based health and wellbeing programs.
What Is VO₂ Max and how is it measured?
VO₂ max is a scientific measurement that describes the maximum rate at which the body can take in oxygen, transport it through the bloodstream, and use it in the muscles during intense exercise.
Oxygen is essential for producing energy in the body. During aerobic exercise such as trekking, hiking, running, or cycling, the body uses oxygen to convert nutrients into energy that powers the muscles. The higher the rate of oxygen a person’s body can use, the more energy they can produce and the longer they can sustain moderate and heavy physical activity.
VO₂ max is usually measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). At Trek2Health we use a submaximal walking treadmill test which is based on 4 progressive workloads terminating at the third stage of the Bruce protocol (14% grade and 5.5kph). Heart rates are recorded at the end of 3 mins for each workload. Each workload is converted to a VO₂ using the friend data base (USA) with its accurate equivalent VO₂s. Each individual VO₂-HR relationship is extrapolated to maximum Heart rate calculated from 194-0.6*age (Norwegian population) with a corresponding precise measure of VO₂ max. This estimated VO₂ max provides a standardized way to compare the cardiovascular fitness of different individuals.
In simple terms, VO₂ max measures how effectively the heart, lungs, blood vessels, and muscles work together during physical activity. A higher VO₂ max generally means a person has a stronger cardiovascular system and greater endurance capacity.
For programs such as Trek2Health, estimated VO₂ max provides a valuable way to objectively measure improvements in physical fitness over time.
Why Trek2Health Measures VO₂ Max
Trek2Health programs are designed to support the mental and physical wellbeing of frontline personnel through structured outdoor exercise, trekking challenges, and group-based resilience training. Participants often enter the program with varying levels of fitness, mental stress, and health challenges.
VO₂ max testing is used by Trek2Health for three key reasons.
Measuring Baseline Fitness
First, VO₂ max testing provides an objective baseline measurement of cardiovascular fitness. This allows Trek2Health coaches and health professionals to understand the starting fitness levels of participants.
Frontline workers often experience periods of reduced physical activity due to stress, injury, or demanding work schedules. Measuring VO₂ max helps identify current fitness levels and provides a starting point for improvement. They can be allocated to foundation, module one or module two depending on their VO₂ max and levels of physical activity.
Tracking Physical Improvement
Second, Trek2Health uses VO₂ max testing to track progress throughout the program. Participants engage in structured trekking activities, endurance training, and progressive physical challenges during their modules.
As cardiovascular fitness improves, VO₂ max values typically increase. Measuring this change provides clear evidence that participants are improving their physical fitness and health.
This measurable progress can also be highly motivating. Participants can see that their efforts in training, trekking, and improving their health are producing real, measurable results.
Supporting Evidence-Based Programs
Third, VO₂ max testing supports Trek2Health’s commitment to evidence-based program delivery. By measuring physiological indicators such as cardiovascular fitness, Trek2Health can demonstrate the effectiveness of its programs to participants, healthcare professionals, and partner organizations. Collecting objective health data strengthens the credibility of the program and helps ensure that training approaches are based on sound scientific principles.
VO₂ Max and Mental Wellbeing
While VO₂ max is primarily a physical fitness measurement, it is also strongly connected to mental health and wellbeing.
Regular aerobic exercise improves cardiovascular health, but it also produces significant psychological benefits. Exercise stimulates the release of chemicals in the brain such as endorphins and serotonin, which are associated with improved mood and reduced stress.
For frontline workers who may experience high levels of stress or exposure to traumatic events, improving cardiovascular fitness through structured exercise can help support mental resilience. Increased physical fitness can improve sleep quality, reduce anxiety, and support overall emotional wellbeing.
Within Trek2Health programs, improving VO₂ max is therefore not only about physical performance. It is part of a broader approach to building resilience, confidence, and long-term wellbeing.
Improving VO₂ Max Through Trekking and Training
One of the key ways VO₂ max improves is through consistent aerobic exercise. Trek2Health programs use trekking, endurance walking, and structured outdoor challenges to progressively improve cardiovascular fitness.
Activities such as hiking with a pack, climbing hills, and sustained walking over long distances require the body to use greater amounts of oxygen. Over time, the heart becomes stronger, circulation improves, and muscles become more aerobic.
As these adaptations occur, VO₂ max increases. Participants often notice that tasks that previously felt difficult—such as climbing hills or carrying equipment—become easier as their fitness improves.
The natural environment also plays an important role. Trekking in outdoor settings encourages participants to stay engaged with exercise, build teamwork, and develop a sense of achievement through completing challenges together.
Conclusion
VO₂ max is one of the most important measurements used to evaluate cardiovascular fitness and overall health. It represents the maximum amount of oxygen the body can use during intense physical activity and reflects how efficiently the heart, lungs, and muscles work together.
Within the Trek2Health program, VO₂ max testing provides an important tool for measuring baseline fitness, tracking participant progress, and supporting evidence-based program delivery. By monitoring improvements in cardiovascular fitness, Trek2Health can demonstrate the effectiveness of its training approach and provide participants with clear feedback on their progress.
Most importantly, improving VO₂ max supports both physical and mental wellbeing. Through structured trekking programs and progressive physical challenges, participants develop stronger bodies, improved resilience, and greater confidence in their ability to overcome challenges.
For frontline workers who dedicate their careers to supporting others, programs like Trek2Health provide an opportunity to rebuild fitness, strengthen resilience, and improve long-term health. VO₂ max testing plays an important role in ensuring that this progress can be measured, understood, and sustained.