Once you are no longer fast enough to reach the cones you have completed the test. You only have to touch your foot between the lines and there’s no need to run beyond it. Each level is 0.5 km/hr faster and there are between 7 and 16 shuttles on each level. Level 1 is the equivalent to running at 8 km/hr and after 7 shuttles you move to Level 2 (8.5 km/hr). The goal is to cover the 20 metres before the next beep sound, and as the test progresses the beeps get closer together. Two pairs of cones are set 20 metres apart and an audio is played with a series of beeps. This will be familiar to those who were tested during P.E. I counted 35 beats which gives me an estimated VO2 max of 49.17 ml/kg/min. Once 3 minutes are completed, immediately measure your pulse for 15 seconds and enter it here. As far as I know you are fine to alternate lead legs as long as the rhythm is maintained. This equates to 24 and 22 complete rounds of an up-up-down-down rhythm on the step.

For males this has to be set to 96bpm, for females it’s 88bpm. You will need a metronome which you can find online here. I completed the form in a matter of minutes and my estimated VO2 max was 52 ml/kg/min.Īlso known as the Home Step Test, this requires you to step onto a 41cm box for 3 minutes then measure your heart rate on completion. To calculate your resting heart rate count your pulse for 15 seconds, then multiply that number by four. This is a Norwegian study and it requires basic information like height and weight as well as how often I exercise and at what intensity. The first test was based on a form I filled out over at World Fitness Level. Each test comes with a margin of error and so by taking multiple tests I can identify a small range that my VO2 max should lie within. My six tests range from a non-exercise test (online questionnaire) to a maximal run. Cross Country Skiers are often touted as the athletes who score the highest, with some athletes managing to score 90-95 ml/kg/min on their VO2 max tests. Left: Age Range, Top: VO2 max in ml/kg/minĮlite athletes tend to average 55-65 ml/kg/min with endurance specialists able to reach 75-85 ml/kg/min.

Pacer test vo2 max