™
4.5 FIT TEST
This test measures cardiovascular fitness and proves an estimated
sub-maximal VO2 result. It is based on power output according to ACSM
standards and was developed by the Cooper Institute
(© www.cooperinstitute.org)
User RPMs must remain between 60-80 RPM during the test.
The test will end when the user can no longer maintain this speed. Use of a
heart rate strap is optional but provides more data.
The test starts at a low intensity level and gradually increases in intensity
(difficulty) every 2 minutes. As it increases, the user must maintain 60-
80RPM to advance to the next level. The test could take upwards of 30+
minutes for very fit individuals. Once the test ends a recovery period (cool
down) will begin and the user’s results are calculated and displayed. Results
are based on the following:
10-20% - Well Below Average
30-40% - Below Average
50% - Average
60-70% - Above Average
80-90% - Well Above Average
Percentile Values for Maximal Aerobic Power
Age
Percentile 20-29 30-39 40-49 50-59 60+
Men
90 51.4 50.4 48.2 45.3 42.5
80 48.2 46.8 44..1 41.0 38.1
70 46.8 44.6 41.8 38.5 35.3
60 44.2 42.4 39.9 36.7 33.6
50 42.5 41.0 38.1 35..2 31.8
40 41.0 38.9 36.7 33.8 39.2
30 39.5 37.4 35.1 32.3 28.7
20 37.1 35.4 33.0 30.2 26.5
10 34.5 32.5 30.9 28.0 23.1
Women
90 44.2 41.0 39.5 35.2 35.2
80 41.0 38.6 36.3 32.3 31.2
70 38.1 36.7 33.8 30.9 29.4
60 36.7 34.6 32.3 29.4 27.2
50 35.2 33.8 30.9 28.2 25.8
40 33.8 32.3 29.5 26.9 24.5
30 32.3 30.5 28.3 25.5 23.8
20 30.6 28.7 26.5 24.3 22.8
10 28.4 26.5 25.1 22.3 20.8
Cycles_OM_090430.indd 4 4/30/09 10:40 AM
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