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:
- Dress in appropriate attire
- Have a watch to record duration (or use time on treadmill)
- Know how to measure pulse or use HR monitor
- Know weight before starting test
- 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
- 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.
