HYROX VO₂ Max Testing Protocol

Purpose

This VO₂ max protocol is designed for HYROX athletes to evaluate cardiovascular endurance, metabolic efficiency, and recovery. It mimics HYROX-style, high-intensity demands through treadmill and ski erg transitions, gathering extensive physiological data to support peak performance analysis and training adjustments.

Equipment

• Treadmill (with incline adjustment)

• Ski Erg Machine

• VO₂ Max Analyzer (portable or lab equipment)

• Heart Rate Monitor

• Lactate Analyzer (optional, for blood lactate sampling)

• Biometric Measuring Tools (for measuring stride rate, power output, etc.)

• Environmental Control Tools (thermometer, hygrometer)

Data Collection Metrics

1. Oxygen and CO₂ Data

   • VO₂: Peak oxygen consumption to determine aerobic capacity.

   • VCO₂: CO₂ production rate, aiding in calculating respiratory efficiency.

   • Minute Ventilation (VE): Total air volume breathed per minute.

   • Respiratory Exchange Ratio (RER): Indicates energy substrate use (fat vs. carbohydrates).

   • Ventilatory Thresholds (VT1 and VT2): To mark aerobic and anaerobic transition points.

2. Heart Rate (HR) Data

   • Resting HR: Baseline before testing.

   • HR Response Curve: Tracks HR increase with intensity and load changes.

   • Max HR (HRmax): Recorded at peak intensity.

   • Heart Rate Recovery (HRR): Monitored at 1, 3, and 5 minutes post-test.

3. Blood Lactate (Optional)

   • Lactate Threshold: Indicates the shift to anaerobic metabolism.

   • Lactate Accumulation Curve: Shows lactate build-up as workload intensifies.

4. Subjective Exertion Metrics

   • Rate of Perceived Exertion (RPE): Athlete reports RPE every 2 minutes.

   • Critical Speed Point: Identified where RPE or HR indicates near-maximal effort.

5. Metabolic Efficiency and Energy Expenditure

   • Calories Burned per Minute: Calculated through VO₂ data.

   • Fat vs. Carbohydrate Oxidation: Determined by RER values.

6. Biomechanical Data

   • Stride Rate and Length on Treadmill: Tracks running efficiency and adaptations.

   • Stroke Consistency and Power on Ski Erg: Shows upper body endurance and stability.

7. Environmental Data

   • Temperature and Humidity: Documented, as they impact performance.

   • Altitude (if applicable): For comparison with sea-level values.

8. Performance Metrics

   • Time to Exhaustion (TTE): Total time until volitional fatigue.

   • Peak Speed and Incline: Maximum treadmill intensity achieved.

   
   

Protocol Procedure

Pre-Test Preparation

1. Warm-Up

   • 5-10 minutes of dynamic warm-ups (jumping jacks, squats, lunges, etc.).

   • 5 minutes of light running on the treadmill at a comfortable pace.

2. Baseline Data Collection

   • Record baseline HR, resting VO₂, and VCO₂ if possible.

   • Take initial lactate sample if testing.

   
   

Test Protocol

1. Initial Treadmill Segment

   • Set treadmill incline to 1%.

   • Begin at a comfortable pace (~X-X1 km/h).

   • Increase speed by X km/h every minute until the athlete reaches a moderately challenging pace (approx. 65-70% max effort).

2. Ski Erg Transition

   • Transition immediately to the ski erg after each treadmill increment.

   • Complete 1 minute at moderate intensity on the ski erg, maintaining steady stroke rate and power.

3. Increasing Intensity Alternations

   • Alternate between 1-minute treadmill and 1-minute ski erg intervals.

   • Increase treadmill speed by X km/h for each new round.

   • Maintain a moderate, consistent effort on the ski erg, avoiding all-out exertion.

4. Monitoring & Data Collection

   • Collect real-time VO₂, VCO₂, and VE data continuously.

   • Track HR, RER, breathing frequency, and tidal volume.

   • Record RPE at the end of each treadmill and ski erg interval.

   • (Optional) Take blood lactate samples every 3-4 minutes or at each stage transition to observe lactate accumulation.

5. End of Test Criteria

   • Continue protocol until the athlete can no longer maintain treadmill speed or form, or when VO₂ plateau is observed (indicating VO₂ max).

   • Alternatively, end when the athlete reaches volitional exhaustion or shows signs of max RPE (9-10).

   
   

Post-Test Data Collection

1. Immediate Cool Down

   • 5 minutes at a light jogging pace on the treadmill or rowing.

   • Stretching major muscle groups.

2. Post-Test Recovery Metrics

   • Record HR drop at 1, 3, and 5 minutes post-test.

   • Measure blood lactate 1-3 minutes post-test if using lactate analysis.

   
   

Data Analysis and Interpretation

1. VO₂ vs. Speed Graph: Plots VO₂ increase across treadmill intervals.

2. HR Response Curve: Shows heart rate adaptation to each increment.

3. Respiratory Exchange Ratio (RER) Curve: Indicates when athlete shifts from aerobic to anaerobic metabolism.

4. Lactate vs. Time Graph (optional): Shows threshold and lactate accumulation rate.

5. Time to Exhaustion (TTE): Used as a performance endurance marker.

6. RPE Curve: Allows comparison between subjective effort and physiological load.

7. Caloric Expenditure & Fuel Source: Determines energy cost and primary fuel at different intensities.