20
FITNESS TEST PROGRAM
The VO2 program is based on the YMCA protocol and is a sub-maximal test that uses pre-determined,
fixed work levels that are based on your heart rate readings as the test progresses. The test will take
anywhere between 6 to 15 minutes to complete, depending on your level of fitness. The test ends when
your heart rate reaches 85% of maximum at any time during the test or your heart rate is between 110 bpm
and 85% at the end of two consecutive stages. At the end of the test a VO2max score will be given.
VO2max stands for Volume of Oxygen uptake which is a measurement of how much oxygen you need
to perform a known amount of work. The YMCA protocol uses two to four, 3 minute stages of continuous
exercise (se charts below). You will be asked to choose either, “Male” or “Female” at the beginning of the
test. This choice determines which test parameters will be used during the test as shown in the charts
below. If you are a de-conditioned male, you may want to choose the option for “Female” to assist in the
correct calculations. Similarly, if you are a very conditioned female, you may
want to choose the option for “Male.”
Workload chart for male or very fit female:
Workload chart for female or de-conditioned male
To Next Page
Loading...
