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Jul 20, 2017 - 03:35 PM  
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Calculators - VO2max

Calculators - VO2max

Body Mass Index Basic Prediction Advanced Prediction Heart Rate Zones VO2max PB Analysis

These tests provide an indication of your VO2max if you don't want to go to a laboratory.  

Rockport Walk Test (Kline et al., Med. Sci. Sport Exerc. 1987;19:253-259)

  • Walk for 1 mile as fast as you can.  Immediately measure your pulse.
    Sex
    Age years
    Weight s-stone, {l,p,lbs}-pounds,k-kgs,g-grams (default lbs)
    Mile walk time m-mins, s-secs, default mins (accepts mins:secs)
    Final heart rate beats per minute

     Est. VO2max: ml/kg/min +/- 5 ml/kg/min


Cooper Endurance Test (Dr. Kenneth Cooper, author of "Aerobics" - JAMA 203:201 1968)

  • Run as fast as you can for 12 minutes

    Distance covered in 12 mins:    Est. VO2max: ml/kg/min

    Distance: m-miles, y-yards, k-kms, me-metres, default metres; eg 1m440y 


Jack Daniels ('Conditioning for Distance Running - The Scientific Aspects', Wiley & Sons, 1978)

  • Select a PB (from a race) between 1.5km and 10km

    Distance: m-miles, y-yards, k-kms, me-metres, default miles; eg 4m440y 

    Time: d-days, h-hours, m-mins, s-secs, default mins; eg 4h34m23.45s (accepts mins:secs)

  • Race Distance:   Race Time:

     Est. VO2max: ml/kg/min


Mercier, Leger, Desjardins Nomogram (Track Technique 1986)

  • Select two PBs (race bests) that are different distances (eg 5k and marathon)

    Distance: m-miles, y-yards, k-kms, me-metres, default miles; eg 4m440y 

    Time: d-days, h-hours, m-mins, s-secs, default mins; eg 4h34m23.45s (accepts mins:secs)

    Race Distance 1:   Race Time:

    Race Distance 2:   Race Time:

     Est. VO2max: ml/kg/min


More Details

The most accurate way to find your VO2max is to go to a professional sports laboratory that has a gas analyser and a treadmill. VO2max will vary depending on the sport you are doing so make sure you do yours on a treadmill not a cycling machine. In this test your effort will gradually be increased (speed then incline) whilst measuring the amount of oxygen used. Your maximum VO2 will occur near your top effort and typically slightly before. You may also get a graph of O2 and CO2 as well as other factors like treadmill speed and time into the test.  

The running based tests above are not particularly accurate as they do not take into account age, body-weight, running efficiency and anaerobic influences, however they do provide a guideline. For more information VO2max itself see this page.  

Here are some guidelines to analyse your results.

VO2max Analysis For Men (ml/kg/min)

  18-25 yrs 26-35 yrs 36-45 yrs 46-55 yrs 56-65 yrs 65+ yrs
superior

>60

>56 >51 >45 >41 >37
good 52-60 49-56 43-51 39-45 36-41 33-37
above average 47-51 43-48 39-42 35-38 32-35 29-32
average 42-46 40-42 35-38 32-35 30-31 26-28
below average 37-41 35-39 31-34 29-31 26-29 22-25
poor 30-36 30-34 26-30 25-28 22-25 20-21
very poor <30 <30 <26 <25 <22 <20

VO2max Analysis For Women (ml/kg/min)

  18-25 yrs 26-35 yrs 36-45 yrs 46-55 yrs 56-65 yrs 65+ yrs
superior

>56

>52 >45 >40 >37 >32
good 47-56 45-52 38-45 34-40 32-37 28-32
above average 42-46 39-44 34-37 31-33 28-31 25-27
average 38-41 35-38 31-33 28-30 25-27 22-24
below average 33-37 31-34 27-30 25-27 22-24 19-22
poor 28-32 26-30 22-26 20-24 18-21 17-18
very poor <28 <26 <22 <20 <18 <17

VO2max for Olympic calibre athletes and healthy sedentary people

Sport Vo2max - Men  VO2max - Women
Cross-country skiers 83 64
Runners 79 58
Speed Skaters 76 54
Cyclists 74 53
Rowers 62 52
Fencers 50 44
Sedentary 44 39


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