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Home / Exercising / Fitness tests / Endurance tests / Running tests / VO2max from a one mile jog
VO2max from a one mile jog test
Introduction
This is a quick and easy way to calculate your VO2max from a one mile jog - a very accessible test available to almost anyone.
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What is the point?
Scientists at Brigham Young University figured out a formula to help people calculate their VO2max from a one mile jog.
The VO2 max is considered the gold standard of measures of aerobic (cardio) fitness, but until now it has been expensive to get it assessed.
This test requires only a 400 meter track and a stopwatch.
What do you need?
- 400 metre track
- Stopwatch
- Heart Rate Monitor
How do you do the test?
- Warm up
- Jog one mile at an easy, steady pace. This is a jog, not a run, so be sure that you take longer than eight minutes (males), or more than nine minutes (females)
- Record how long it takes you to jog one mile
- Record your heart rate immediately on completing the mile
- Weigh yourself (record result in kg)
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What results you'll get :
By comparing results over time you can assess the effectiveness of your training program and improvements in your fitness levels.
Calculate your VO2 max as follows:
Male Athletes: VO2max = 108.844 - 0.1636W - 1.438T - 0.1928H
Female Athletes: VO2max = 100.5 - 0.1636W - 1.438T - 0.1928H
Where W = Weight in kg, T = Time for the one mile jog and H = Heart Rate at the end of the run
What is being measured again?
This is a quick and easy way to measure an athlete's VO2max.
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