Cardio Assessments
These cardio assessments help me calculate your VO2 Max Score.
VO2 max indicates how efficiently your body uses oxygen during intense exercise. The “score" represents the maximum amount of oxygen (in milliliters) your body can consume per minute for each kilogram of your body weight.
Think of it like this:
Your lungs and heart are like the fuel pump and delivery system.
Oxygen is the fuel.
Your muscles are the engine.
A higher VO2 max score means you have a more powerful and efficient “engine," allowing you to sustain a faster pace or work out harder for a longer period before tiring out.
It's a key indicator of your overall cardiovascular fitness and aerobic endurance. Generally, the fitter you are, the higher your score will be.
I’m going to give you three variations of cardio assessments, you only have to do 1 of the 3— pick the one that would be most accessable for you to do.
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 do this test on a treadmill, on a track, or in your neighborhood if you have a way to track milage. You’ll also need a timer.
Before you start, take note of your resting heart rate.
For this test, all you have to do is walk for 1 mile as fast as you can. Pacing is allowed, but jogging or running is not. If you’re doing this on a treadmill, holding onto the handles is not allowed. Once you hit a mile, take note of the total amount time that lapsed and check your heart rate.
Then fill out the form so I can calculate your VO2 Max Score and appropriate starting program.
2. 1.5 Mile Run
This test is similar to the Rockport Walk Test, the only difference is you’re running for 1.5 miles— pacing is allowed, but walking is not.
Take note of your resting heart rate before starting the test
Take note of the amount of time it took you to run the 1.5 miles
Take note of your heart rate right after you reached 1.5 miles
Fill out the form and I’ll be able to calculate your VO2 Max Score and appropriate starting program.
Cardio Assessment Options
3. YMCA 3 Minute Step Test
For this assessment you’ll need a 12 inch step, a metronome (this is the apple app I use: Pulse), and a timer.
Before you start the test, take note of your resting heart rate, set the metronome to 96 beats per minute (bpm), and your timer for 3 minutes.
You’re going to step on the 12 inch box— up, up, down, down — to the beat of the metronome for a total of 3 minutes. When the 3 minutes are up, sit on the box and set your timer for 1 minute. Once the minute is up, measure your heart rate. Then fill out the form so I can calculate your VO2 Max Score and appropriate starting program.