This test estimates your VO2max level by measuring your heart rate and heart rate variability at rest.

Instructions

Equipment

Polar® heart rate monitor.

Preparation

Before starting test enter age, height, body weight, gender and level of physical activity, which you can determine by following self-estimation:

low	You´re not working out on a regular basis.
middle	You´re working out 2-3 times per week for up to 2 hours or your job requires regular physical activity and besides that you´re working out up to 60 minutes per week.
high	You´re working out at least 3 times per week for at least 2 hours. A high activity level requires running at least 20km per week, daily cycling, regular aerobic classes or swimming.

Execution

Be at absolute rest to do this test, therefore sit comfortable or lie supine. Start test.

Analysis

The POLAR® 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

age	very poor	poor	fair	average	good	very good	excellent
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

age	very poor	poor	fair	average	good	very good	excellent
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