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# Hints and Tips

## An easy way to determine your VO2 max

Brian Mackenzie explains how you can determine your VO2 max simply by jogging easily for one mile!

Using statistical techniques, Brigham Young University 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 VO2 max of another 52 runners involved in the study. When these predicted VO2 max values were compared with the runners' real VO2 max, the equation was determined to be remarkably accurate. The equation will be most accurate for athletes aged 18 to 29, but older athletes can still use the formula to monitor gains in fitness and get a ballpark figure for their VOvmax.

#### Here is what to do:

• 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 at the end of the mile

#### To estimate your VO2 max you will require your:

1. Weight in kilograms (W)
2. The time it took you to run one mile in decimal format (T)
3. Heart Rate at the end of the run (H)

#### Male Athletes

VO2 max = 108.844 - 0.1636W - 1.438T - 0.1928H

#### Female Athletes

VO2 max = 100.5 - 0.1636W - 1.438T - 0.1928H

#### Example

• Kathy is a female runner
• Weight (W) = 63.2 kgs
• Time (T) for the 1-mile run was 10 minutes 15 seconds = 10.25
• Heart rate (H) at the end of the run was 132bpm

Kathy's VO2 max = 100.5 - (0.1636 x 63.2) - (1.438 x 10.25) - (0.1928 x 132)
= 100.5 - 10.34 - 14.74 - 25. 45
= 49.97 ml/kg/min

### Article Reference

• MACKENZIE, B. (2004) Easy way to determine your VO2 max. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 9 / February), p. 14