Cardio Assessments
These cardio assessments help me estimate your VO₂ max score.
VO₂ max measures how efficiently your body uses oxygen during intense exercise. The score represents the maximum amount of oxygen (in milliliters) your body can use per minute, per kilogram of body weight.
Think of it like this:
Your lungs and heart are the fuel pump and delivery system
Oxygen is the fuel
Your muscles are the engine
A higher VO₂ max means you have a more powerful and efficient “engine,” allowing you to sustain a faster pace or work at a higher intensity for longer before fatiguing.
VO₂ max is a key indicator of cardiovascular fitness and aerobic endurance. Generally, the fitter you are, the higher your score will be.
You’ll choose one of the three assessments below — pick the option that’s most accessible and realistic for you.
If you don’t have a wearable heart rate monitor, watch this video to learn how to manually check your heart rate.
Rockport Walk Test
You can perform this test on a treadmill, a track, or outdoors, as long as you have a way to track distance. You’ll also need a timer.
Before starting:
Record your resting heart rate
Test instructions:
Walk 1 mile as fast as you can
Pacing is allowed, but jogging or running is not
If on a treadmill, do not hold the handrails
Once you complete the mile, record:
Total time
Heart rate immediately after finishing
Afterward, fill out the form so I can calculate your VO₂ max score and determine an appropriate starting program.
2. The 1.5 Mile Run
This test is similar to the Rockport Walk Test, but performed at a running pace.
Before starting:
Record your resting heart rate
Test instructions:
Run 1.5 miles as quickly as you can
Pacing is allowed, but walking is not
Once you finish, record:
Total time
Heart rate immediately after completing the distance
Fill out the form so I can calculate your VO₂ max score and determine an appropriate starting program.
Cardio Assessment Options
3. YMCA 3 Minute Step Test
For this assessment, you’ll need:
A 12-inch step
A metronome (I use the Pulse app on iPhone)
A timer
Before starting:
Record your resting heart rate
Set the metronome to 96 beats per minute (bpm)
Set your timer for 3 minutes
Test instructions:
Step on the box to the metronome rhythm: up, up, down, down
Continue for the full 3 minutes
When time is up, sit down immediately and start a 1-minute timer
At the end of that minute, measure and record your heart rate
Then fill out the form so I can calculate your VO₂ max score and set you up with an appropriate program.