| Men | Women | |
|---|---|---|
| Very Poor | Below 33.0 | Below 23.6 |
| Poor | 33.0 - 36.4 | 23.6 - 28.9 |
| Fair | 36.5 - 42.4 | 29.0 - 32.9 |
| Good | 42.5 - 46.4 | 33.0 - 36.9 |
| Excellent | 46.5 - 52.4 | 37.0 - 41.0 |
| Superior | Above 52.4 | Above 41.0 |
VO2 Max is defined as the greatest rate at which oxygen (O2) can be consumed, distributed, and used by the body during exercise. This value is used as a way to determine cardiorespiratory fitness of an individual. Low levels of cardiorespirator fitness have been associated with premature death, specifically caused from cardiovascular diseases. High levels have been associated with many health benefits.
The most accurate way to measure a person's VO2 Max is through gas analysis (spirometry) during exercise on treadmill or cycle ergometer. However, given the costs, equipment, space, and qualified personnel needed, it is typically only used in clinical and research settings. For this reason, field tests that estimate VO2 Max from correlation equations have been developed. The two that we utilize in this section are the Rockport 1 Mile Walk Test and the Cooper 12-min Run Test.
As any other test, there are advantages and disadvantages. Since exercising to fatigue may require medical supervision, submaximal tests are commonly performed. The Rockport test is usually utilized for people that are either sedentary or perform low levels of phyisical activity, while the Cooper test is mostly used for regular exercisers since the goal of the test is to cover the greatest distance in 12 minutes.
The test results could help a personal trainer to better design training protocols to achieve the client’s goals.
Both tests should be performed on a standard 400m track for more accurate results. A second person should be administering the test to keep track of laps, distance and/or time. Make sure to warm up before starting the test.
Rockport 1 Mile Walk Test:
For men, VO2 Max = 132.853 - (0.0769 x weight (lbs)) - (0.3877 x age) + 6.315 - (3.2649 x time) - (0.1565 x heart rate at the end of test)
For women, VO2 Max = 132.853 - (0.0769 x weight (lbs)) - (0.3877 x age) - (3.2649 x time) - (0.1565 x heart rate at the end of test)
Cooper 12-min Run Test:
VO2 Max = (22.351 x distance (km)) - 11.288
Keep in mind that these are just two of the tests that could be performed to assess cardiorespiratory fitness. Other tests commonly utilized are 1.5 mile test, 6min walk test, Queens College step test and the YMCA cycle test.
An article published in the Physical Therapy Journal does a great job at comparing essentially all submaximal exercise tests to determine its applications. The article can be found here.
For additional information regarding the Cooper 12-min run test, we recommend visiting The Cooper Institute website. The Cooper Institute was founded by Kenneth Copper, who is also considered the "father of aerobics". His test has been used for over 50 years as a way to determine cardiorespiratory fitness.