Sjolander Health and fitness




VO2 Max for Peter

Whowhenageweight mile timemile pulse rate% of max heart rateV02 MaxNote
PeterDec. 2007
65
170
18
93
60% of 154
27
Started mountain biking 5 miles a day.
PeterNov. 2008
66
162
11.28
133
86% of 153
43
Ride the 12 mile Fullerton mountain bike trail every day.
PeterDec. 2009
67
164
10.1
138
90% of 152
45
And ride my bike 70 mile every Saturday.


VO2 Max for Charles

Whowhenageweight mile timemile pulse rate% of max heart rateV02 MaxNote
CharlesNov.2007
43
165
8
180
102% of 176
55
It seems I can jog an 8 minute mile. Not bad.


VO2 Max for Liam

Whowhenageweight mile timemile pulse rate% of max heart rateV02 MaxNote
LiamNov.2007
13
80
10
140
67% of 206
73
I need to work at going faster to get my pulse closer to my max
LiamDec.2009
15
115
6.3
190
93% of 204
74
I took a guess at pulse rate... Pete
LiamDec.2009
15
115
6.3
180
88% of 204
75
I took a guess at pulse rate... Pete



max heart rate 220 - age.


Test: Rockport Fitness Walking Test (for beginner/ intermediate)

Why: This test measures your cardio efficiency, giving you an approximation of your V02 max, which is the amount of oxygen per minute your body is able to use while exercising. The higher your V02 max, the better your endurance, which means the faster and longer you can walk, jog, bike or row.

How: Warm up by walking and doing light stretching on a quarter-mile track. Then do a one-mile walk (four laps) as fast as possible, stopping if you feel dizzy or experience any chest pain. After completing the mile, keep walking but slow the pace.

Immediately take your pulse for 10 seconds, counting the first beat a zero, then multiply by six. Record your pulse and the time it took you to complete the mile, then cool down for five minutes.

How you compare: Before you calculate your V02 max, first a little math: Multiply 0.388 by your age to get A; 0.077 by your weight in pounds to get B; 3.265 by your mile-walk time in minutes to get C; and 0.156 by your recorded pulse to get D. Next, figure your estimated V02 max using the following formula: V02 max equals 139.168 minus A, B, C and D. The V02 max of the average fit male is 40 milligrams a minute.
Typical V02 Max Values (for a 35-year-old man)

V02 max                        Fitness classification

[less than or equal to] 34              Low
35-49                                   Moderate
[greater than or equal to] 50           High