3d (edited) • General discussion
Easy / Free VO2 Max Test (estimate)
Taking lab tests is the most accurate measure. And wearing fitness-tracking devices can get you into an acceptable range of accuracy, but have you heard of the Rockport Test (VO2max test)?
There is a free version of the VO2 max test that requires only walking a mile (fast) and a stopwatch. If you like saving money, long math problems, and less technology tracking your life, the Rockport Equation is an option for you. Back in the 1980’s, Gregory Kline, PhD, developed and tested the Rockport Test as a method for assessing VO2max without the high-intensity effort or expensive lab equipment. This became a method for estimating VO2max in large populations, such as military units and large athletic programs, without the time-consuming lab tests required for each member. While less accurate than direct lab testing, it is considered a reliable field test for estimating fitness, particularly for sedentary or moderately fit individuals. Its limits are that it can underestimate highly fit individuals and overestimate low-fit levels.
Here is what you need to calculate your estimated VO2max (plus or minus 10%): Age, bodyweight, gender, mile fast walking time, and heart rate immediately after the mile is completed. The equation is the following:132.853 – (.0769 x weight in lbs) – (.3877 x age) + (6.315 x gender*) – (3.2649 x mile time in minutes) – (.1565 x heart rate)
*gender: male = 1, female = 0
If you like to save money and less technology but hate long math, don’t worry, there are online calculators that will do the work for you. Just plug into the online calculator to get your answers of metabolic equivalents of task (METs), VO2max, population average, score, and rating.
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Easy / Free VO2 Max Test (estimate)
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