VO2max from a One Mile Jog

Using statistical techniques, Brigham Young University(USA) scientists used the heart rates, body weights, and one mile jog times from 54 students to create a fairly simple mathematical equation for VO₂max. They then checked the predictive power of the equation by using it to forecast the VO₂max of another 52 runners involved in the study. When these predicted VO₂max were compared with the runners’ VO₂max determined in the exercise physiology laboratory, the equation was determined to be remarkably accurate.

Required resources

To undertake this test you will require:

• 400 metre track
• Stop watch
• Heart rate monitor

How to conduct the test

• Warm up by jogging for a couple of minutes
• Jog one mile at an easy, steady pace, making sure that you take longer(yes longer) than eight minutes(males), or more than nine minutes(females)
• Record how long it actually takes you to jog one mile
• Record your heart rate immediately on completing the mile

Analysis

The algorithms to calculate your VO₂max are:

• 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 run and H=Heart Rate at the end of the run.

Target group

This test is suitable for endurance athletes and players of endurance sports(soccer, rugby…) but not for individuals where the test would be contraindicated.

The test result will be most accurate for athletes aged 18-29, but older athletes can still use this test to monitor gains in fitness and obtain a ballpark figure for their VO₂max.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.