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Name: _______________________

Date: ________________________
Period: _______________________

Calculating VO2 Max


&
Maximum Heart Rates (MHR), Training Heart Rates (THR), & Recovery
Heart Rates (RHR)
Lets start with what we know. We know one method for determining MHR is 220-age.
We know one method for determining THR is MHR x 60%-80%. We know one method
for determining RHR is a heart rate that returns to approximately half of your MRH. All
three heart rate checks are tools utilized with the FITT principle to keep our bodies
healthy. This lesson will introduce you to one more tool for determining healthy hearts
and lungs.
Introduction
Fitness can be measured by the volume of oxygen you can consume while exercising at
your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one
can use in one minute per kilogram of body weight. Those who are fitter have higher
VO2 max values and can exercise more intensely than those who are not as well
conditioned. Numerous studies show that you can increase your VO2 max by working
out at an intensity that raises your heart rate to between 60%-80% of its maximum, for
at least 20 minutes, three to five times a week.

How it works
The Rockport Fitness Walking Test is conducted as follows:

Choose a windless day to conduct the test


Record your weight
Walk one mile (1609 meters) as fast as possible
Record the time to complete the one mile walk
Immediately on finishing the walk record your heart rate (beats per minute)
Determine you VO2 max

The formula used to calculate VO2 max is:

132.853
- (0.0769 * Weight [in pounds])
- (0.3877 * Age [years])
+ (6.315 * Gender [female = 0; male = 1])
- (3.2649 * 1-mile walk time [in minutes and seconds])
- (0.1565 * 1-minute heart rate at end of mile [beats per minute])
OR

Go to the free VO2 calculator at:

http://www.brianmac.co.uk/excel/rockport.xls

Name: _______________________
Date: ________________________
Period: _______________________
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Analyses of VO2 max scores


Female (values in ml/kg/min)
Age

Very Poor

Poor

13-19

<25.0

25.0 - 30.9

20-29

<23.6

23.6 - 28.9

30-39

<22.8

22.8 - 26.9

40-49

<21.0

21.0 - 24.4

50-59

<20.2

20.2 - 22.7

60+

<17.5

17.5 - 20.1

Fair
31.0 34.9
29.0 32.9
27.0 31.4
24.5 28.9
22.8 26.9
20.2 24.4

Good
35.0 38.9
33.0 36.9
31.5 35.6
29.0 32.8
27.0 31.4
24.5 30.2

Excellent Superior
39.0 >41.9
41.9
37.0 >41.0
41.0
35.7 >40.0
40.0
32.9 >36.9
36.9
31.5 >35.7
35.7
30.3 >31.4
31.4

Fair
38.4 45.1
36.5 42.4
35.5 40.9
33.6 38.9
31.0 35.7
26.1 32.2

Good
45.2 50.9
42.5 46.4
41.0 44.9
39.0 43.7
35.8 40.9
32.3 36.4

Excellent Superior
51.0 >55.9
55.9
46.5 >52.4
52.4
45.0 >49.4
49.4
43.8 >48.0
48.0
41.0 >45.3
45.3
36.5 >44.2
44.2

Male (values in ml/kg/min)


Age

Very Poor

Poor

13-19

<35.0

35.0 - 38.3

20-29

<33.0

33.0 - 36.4

30-39

<31.5

31.5 - 35.4

40-49

<30.2

30.2 - 33.5

50-59

<26.1

26.1 - 30.9

60+

<20.5

20.5 - 26.0

After measuring, collecting and analyzing data pertaining to the condition of your
heart and lungs, please write a brief interpretation of your results and apply a future
course of action.
My VO2 max is ____________. I am in the _______________ category.
I need to ____________________________________________________________
_________________________________________ to maintain/improve the condition of my

Name: _______________________
Date: ________________________
Period: _______________________
heart and lungs. Note: Please utilize the FITT principle in your future application.
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