This test estimates your VO2max level by measuring your heart rate and heart rate variability at rest.
Instructions
Equipment | PolarŽ heart rate monitor. | ||||||
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Preparation | Before starting test enter age, height, body weight, gender and level of physical activity, which you can determine by following self-estimation:
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Execution | Be at absolute rest to do this test, therefore sit comfortable or lie supine. Start test. | ||||||
Analysis | The POLARŽ heart rate monitor now examines heart rate and heart rate variability. | ||||||
Report | After finishing the test a number will be displayed, representing the actual VO2max level. See tables below for results. |
Images
Lying Position | Seated Position |
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Results
Males (in ml/kg/min):
age | very poor | poor | fair | average | good | very good | excellent |
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20-24 | <32 | 32-37 | 38-43 | 44-50 | 51-56 | 57-62 | >62 |
25-29 | <31 | 31-35 | 36-42 | 43-48 | 49-53 | 54-59 | >59 |
30-34 | <29 | 29-34 | 35-40 | 41-45 | 46-51 | 52-56 | >56 |
35-39 | <28 | 28-32 | 33-38 | 39-43 | 44-48 | 49-54 | >54 |
40-44 | <26 | 26-31 | 32-35 | 36-41 | 42-46 | 47-51 | >51 |
45-49 | <25 | 25-29 | 30-34 | 35-39 | 40-43 | 44-47 | >47 |
50-54 | <24 | 24-27 | 28-32 | 33-36 | 37-41 | 42-46 | >46 |
55-59 | <22 | 22-26 | 27-30 | 31-34 | 35-39 | 40-43 | >43 |
60-64 | <21 | 21-24 | 25-28 | 29-32 | 33-36 | 37-40 | >40 |
65-69 | <20 | 20-22 | 23-26 | 27-30 | 31-34 | 35-38 | >38 |
Females (in ml/kg/min):
age | very poor | poor | fair | average | good | very good | excellent |
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20-24 | <27 | 27-31 | 32-36 | 37-41 | 42-46 | 47-51 | >51 |
25-29 | <26 | 26-30 | 31-35 | 36-40 | 41-44 | 45-49 | >49 |
30-34 | <25 | 25-29 | 30-33 | 34-37 | 38-42 | 43-46 | >46 |
35-39 | <24 | 24-27 | 28-31 | 32-35 | 36-40 | 41-44 | >44 |
40-44 | <22 | 22-25 | 26-29 | 30-33 | 34-37 | 38-41 | >41 |
45-49 | <21 | 21-23 | 24-27 | 28-31 | 32-35 | 36-38 | >38 |
50-54 | <19 | 19-22 | 23-25 | 26-29 | 30-32 | 33-36 | >36 |
55-59 | <18 | 18-20 | 21-23 | 24-27 | 38-30 | 31-33 | >33 |
60-64 | <16 | 16-18 | 19-21 | 22-24 | 25-27 | 28-30 | >30 |
65-69 | <15 | 15-17 | 18-19 | 10-22 | 23-25 | 26-28 | >28 |