Protocol – VO2 – (Run)

Cardiovascular Fitness Assessment Protocol

CAUTION: If you have high blood pressure (140/90 mmHg), lower back issues, hip issues, neck issues, etc.  DO NOT perform this test prior to receiving medical clearance to do so. Information provided solely as a reference and should not be performed without proper training or certification.

1.5 Mile Submaximal VO2max Assessment (aka 2.42km) RUN

You must: 

  1. Dress in appropriate attire
  2. Have a watch to record duration (or use time on treadmill)
  3. Know how to measure pulse or use HR monitor
  4. Know weight before starting test
  5. Client must be able to complete the one mile (1.6km) WALK as quickly as possible as the exercise heart rate must be greater than 120 beats per minute
  6. Know the max training HR is for client (ensure they do not exceed). MaxHR Method is 220-AGE and no more than 85% of this max.

The 1.5 Mile (2.42km) RUN Protocol

Equipment Required:

  • Stopwatch or treadmill with timer
  • Body weight in pounds or convert (1kg = 2.2 lbs)
  • Heart Rate Monitor if available

Preparation:

  • Warm up before starting the test – walking, light jogging, and light stretching.
  • Complete the walk as quickly as possible. Walk a pace that is both brisk and comfortable and raise HR over 120 beats per minute.
  • As soon as the distance is complete, immediately record the time to complete and final pulse.

Results:

  • Run Time: ___________ min. _______ sec.
  • Pulse rate: ___________ bpm.
  • Convert your run time from minutes and seconds to a decimal figure. For example, a time of 14 minutes and 25 seconds would be 14 + (25/60), or 14.40 minutes.
  • Run Time: ___________ min + ( _______ sec / 60) = _____________ min
  • Insert your running time in the equation below, where ‘T’ = running time (in minutes)

FORMULA: VO2 max (aerobic capacity) = (483 / T ) + 3.5

Example: a person who completes 1.5 miles in 14.4 minutes would calculate aerobic capacity as:

VO2 max = (483 / 14.4) + 3.5 = 37 ml / kg / min

Find your aerobic capacity or VO2 max ranking in the chart below.

norms_aerobicA_run