Protocol – VO2 – (Walk)

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 Mile Submaximal VO2max Prediction Assessment (aka 1.6km) WALK

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 One Mile (1.6km) WALK 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:

  • Walking Time: ___________ min. _______ sec.
  • Pulse rate: ___________ bpm.
  • Convert your walking time from minutes and seconds to a decimal figure. For example, a time of 14 minutes and 45 seconds would be 14 + (45/60), or 14.75 minutes.
  • Walking Time: ___________ min + ( _______ sec / 60) = _____________ min
  • Insert values for age, gender, weight, walking time, and exercise heart rate in the following equation, where:
    • W = your weight in pounds
    • A = your age (in years)
    • G = your gender (male = 1; female = 0)
    • T = your time to complete the 1-mile course (in minutes)
    • H = your exercise heart rate (in bpm)

FORMULA:

VO2 max = 132.853 – (0.0769 x W) – (0.3877 x A) + (6.315 x G) – (3.2649 x T) – (.01565 x H)

Example: A 20 yr. old, 190 lb. male with a time of 14.75 minutes and an exercise heart rate of 152 bpm would calculate aerobic capacity as follows:

VO2 max = 132.853 – (0.0769 x 190 ) – (0.3877 x 20) + (6.315 x 1) – (3.2649 x 14.75 ) – (.01565 x 152 ) = 45 ml / kg / min

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

norms_aerobicA

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