One Mile Test
Workout Overview
The objective of this test is to monitor the development of the athlete's VO
2
max.
Note: This workout requires the user to wear a 5 KHz Polar
®
or compatible heart rate transmitter
belt.
Input information:
• Age
• Weight
• Gender
• Starting Speed
• Heart rate
Heart Rate Requirements:
Wireless heart rate transmitter
Test procedure:
1. Record your weight
2. Walk one mile (1,609 metres) as fast as possible
3. Record the time to complete the one mile walk
4. Immediately on finishing the walk record your heart rate (beats per minute)
5. Determine your VO
2
max
The formula used to calculate VO
2
max is:
132.853 - (0.0769 * Weight) - (0.3877 * Age) + (6.315 * Gender) - (3.2649 * Time) - (0.1565 * Heart rate)
Input values are:
• Weight is in pounds (lbs)
• Age is in years
• Gender Male = 1 and Female = 0
• Time is expressed in minutes and 100ths of minutes
• Heart rate is in beats/min
Analysis of VO
2
max scores
Male (values in ml/kg/min)
SuperiorExcellentGoodFairPoorVery PoorAge
>55.951.0 - 55.945.2 - 50.938.4 - 45.135.0 - 38.3<35.013-19
>52.446.5 - 52.442.5 - 46.436.5 - 42.433.0 - 36.4<33.020-29
>49.445.0 - 49.441.0 - 44.935.5 - 40.931.5 - 35.4<31.530-39
Page 103 of 105
Cybex Treadmill Product Number 770T Part Number LT-22983-4 M
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