Comprehensive fitness goals for tactical athletes, such as firefighters, include cardiovascular (aerobic) fitness, muscle performance, functional (task specific) mobility, and injury prevention. Unique to firefighters, who are required to train while on shift, is the challenge of completing an exercise routine without interruption from high volume calls. Thus, time efficient programming is a necessity. Tabata style training, a form of high intensity interval training, presents a time efficient means of targeting both aerobic fitness and muscle performance.

A key measure of aerobic fitness is VO2max, which is the body’s maximal ability to use oxygen.1 Specifically, VO2maxis the maximal amount of oxygen consumption an individual is capable of during exercise.1 A higher VO2 max is associated with a lower risk of all-cause mortality and cardiovascular disease, as well as increased performance during intense or prolonged physical activities.1 Typically, VO2 max is evaluated in a lab or medical office using incremental progressions on a treadmill until certain heart metrics are obtained (up to 100% of the maximum heart rate) or an individual is exhausted and unable to continue. However, certain Apps offer an estimation during running type activities and formulas have been used to estimate the VO2max with less accuracy than a formal test. Note that VO2 max is generally higher for men and declines with age and increased bodyweight. As an example, a VO2max of 40 would be considered average for adults 20-29. The following two formulas may be used to estimate your VO2max.