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Home / Exercising / Fitness tests / Advanced tests / Aerobic tests / Treadmill VO2 max Test
The treadmill VO2 max test
Introduction
You can use the Treadmill VO2 max Test to accurately measure your fitness year round.
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What is the point?
For endurance athletes, measuring VO2 max is an effective way to keep track of their fitness levels.
Because it is conducted indoors on a treadmill, the Treadmill VO2 max Test is a very accurate test that can be used year round.
What do you need?
- A treadmill with adjustable speed and gradient
- A stopwatch
- An assistant
How do you do the test?
- Warm up
- Set the treadmill with a speed of 11.3 km/hour (7.02 miles/hr) and a slope of 0?
- Run on the treadmill until exhaustion
- Start the stopwatch at the start of the test and stops it when the athlete is unable to continue - this ideally should be between 9 and 15 minutes
- The slope of the treadmill is increased every minute as detailed below
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| Time (minutes) |
km/hour |
Slope |
| 0 |
11.3 |
0° |
| 1 |
11.3 |
2° |
| 2 |
11.3 |
4° |
| 3 |
11.3 |
6° |
| 4 |
11.3 |
8° |
| 5 |
11.3 |
10° |
| 6 |
11.3 |
11° |
| 7 |
11.3 |
12° |
| 8 |
11.3 |
13° |
| 9 |
11.3 |
14° |
| 10 |
11.3 |
15° |
| 11 |
11.3 |
16° |
| 12 |
11.3 |
17° |
| 13 |
11.3 |
18° |
| 14 |
11.3 |
19° |
| 15 |
11.3 |
20° |
What results you'll get :
VO2 max can be calculated from total time using the formula below:
VO2 max = 42 + (Time ? 2)
"Time" is the total time of the test expressed in minutes and fractions of a minute.
What is being measured again?
This is a way of measuring your VO2 max.
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