are a variety of exercise and non-exercise tests that are used to
estimate VO2max. Exercise tests involve equations
that predict oxygen consumption at a given work rate. A common estimate of maximal aerobic capacity involves
submaximal workloads. This is a result of the measurement of exercise heart rate responses at two separate
a positive, linear relationship between heart rate and power output
over a wide range of exercise intensities.
measuring heart rate during exercise, it is important that a steady-state heart rate is achieved. An individual has reached steady state when his/her heart rate does not change more
than 6 beats per minute for 2 consecutive minutes.
of heart rates during submaximal exercise: A graph of heart rate
versus VO2 is constructed from
results of two separate submaximal workloads so that the trend on the heart rate increase per unit of VO2 increase. VO2 will be calculated using
regression equations based upon work rate on a treadmill. The linear range between heart rate and exercise
intensity can best be determined between 120 bpm and 85% of maximum heart rate. By graphing your heart rate at
submaximal exercise intensities that elicit heart rate greater than 120 bpm but less than 85% HRmax, a line
connecting these points can be extrapolated to your age-predicted maximal heart rate. The oxygen consumption
associated with your maximal heart rate is your
submaximal VO2 Prediction:
( ml/kg/min )
= (Speed (m/min) x 0.2) + (Grade x Speed x 0.9) + 3,5
mile per hour = 26.89 meters per minute
kilometer per hour 016.7 meters per minute
submaximal VO2 = ______ ml/kg/min
Sheet for Exercise Test 2:
Grade = _______
Heart Rate = _______ bpm
submaximal VO2 = ______ ml/kg/min
40-year old individual will perform two submaximal exercise tests on
a treadmill at two different intensities
Heart Rate Prediction (beats per minute): 𝑯𝑹𝒎𝒂𝒙
− 𝟎 .
𝟕 ( 𝒂𝒈𝒆 )
--> 208 – 0.7 x 40 = 180 bpm
exercise intensity = 3.5 mph at
2% grade. Steady-state heart rate = 130 bpm.
(ml/kg/min) = (93.8 m/min x 0.2) + (0.02 x 93.8 x 0.9) + 3.5 = 23.95
exercise intensity = 5 mph at 2% grade. Steady-state heart rate = 150
(ml/kg/min) = (134 m/min x 0.2) + (0.02 x 134 x 0.9) + 3.5 = 32.71
the two heart rates with the matched predicted submaximal VO2 just
calculated. Extrapolate to the predicted
maximal heart rate of 180 bpm. Coming down from there to the VO2 axis
gives an estimated VO2 max of ~ 47 ml/kg/min.
VO2 Max Norms for Men Age Very Poor Poor Fair Good Excellent Superior 13-19 Under 35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 Over 55.9 20-29 Under 33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 Over 52.4 30-39 Under 31.5 31.5-35.4 35.5-40.9 41.0-44.9 45.0-49.4 Over 49.4 40-49 Under 30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 Over 48.0 50-59 Under 26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 Over 45.3 60+ Under 20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 Over 44.2
VO2 Max Norms for Women Age Very Poor Poor Fair Good Excellent Superior 13-19 Under 25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 Over 41.9 20-29 Under 23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 Over 41.0 30-39 Under 22.8 22.8-26.9 27.0-31.4 31.5-35.6 35.7-40.0 Over 40.0 40-49 Under 21.0 21.0-24.4 24.5-28.9 29.0-32.8 32.9-36.9 Over 36.9 50-59 Under 20.2 20.2-22.7 22.8-26.9 27.0-31.4 31.5-35.7 Over 35.7 60+ Under 17.5 17.5-20.1 20.2-24.4 24.5-30.2 30.3-31.4 Over 31.4
You should consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.