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VO2 max from a one-mile jog

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to consider the factors influencing the results.

A study by George et al. (1993) used the heart rates, body weights, and one-mile jog times of 54 students to create a mathematical equation for VO2 max. They then used the equation to forecast the VO2 max of another 52 runners involved in the study. The equation proved very accurate when these predicted VO2 max were compared with the runners' VO2 max determined in the laboratory.


To monitor the development of the athlete's VO2 max.

Required Resources

To conduct this test, you will require:

  • 400 metres track
  • Stopwatch
  • Weighing Scales
  • Heart Rate Monitor
  • Assistant

How to conduct the test

  • The assistant weighs and records the athlete's weight
  • The athlete warms up for 10 minutes
  • The assistant gives the command “GO”, starts the stopwatch, and the athlete commences the test
  • The athlete jogs one mile at a relaxed, steady pace, making sure that they take longer than eight minutes (males), or more than nine minutes (females)
  • The assistant stops the stopwatch when the athlete completes one mile, records the time and immediately records the athlete's heart rate (bpm)


The George et al. (1993) algorithms to calculate VO2 max are:

  • Male Athletes VO2 max = 108.844 - 0.1636W - 1.438T - 0.1928H
  • Female Athletes VO2 max = 100.5 - 0.1636W - 1.438T - 0.1928H

Where W = Weight in kg, T = Time for the one-mile run and H = Heart Rate at the end of the run

To obtain a predicted VO2 max, enter the gender, weight, time to run one mile (decimal format), and heart rate at the end of the run and then select the Calculate button.

Gender   Weight   Time minutes   Heart Rate bpm
  Predicted VO2 max   ml/kg/min    

For an analysis of your VO2 max score, see the VO2 max page.


Analysis of the test result compares it with the athlete's previous results for this test. It is expected that the analysis would indicate an improvement in the athlete's VO2 max. with appropriate training between each test.

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

The test result will be most accurate for athletes aged 18 to 29, but older athletes can still use this test to monitor gains in fitness and obtain an estimate for their VO2 max.


Test reliability refers to how a test is consistent and stable in measuring its intended measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors influencing the results and test reliability.


This test provides a means to monitor training on the athlete's physical development. Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. For assessing your VO2 max, see the VO2 max normative data tables.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted almost anywhere


  • Specialist equipment required
  • Specific facilities required
  • Assistant required to administer the test

Free Calculator

VO2 max from a one-mile jog - a free Microsoft Excel spreadsheet which you can download and use on your computer.


  1. GEORGE, J.D. et al. (1993) VO2 max estimation from a submaximal 1-mile track jog for fit college-age individuals, Med Sci Sports Exerc., 25 (3), p. 401-406

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2003) VO2 max from a one mile jog [WWW] Available from: [Accessed