Upper Half of Range
Lower Half of Range
higher weight (in cases of excessive weight, use lower half
of range)
lower weight
taller
shorter
After the 5-minute FIT TEST is completed, a FIT TEST score and rating will be displayed.
Please note that the estimated VO2 max scores achieved will be 10-15% lower on stationary exercise bikes than those
achieved on other Life Fitness cardiovascular equipment. Stationary cycling has a higher rate of isolated muscle fatigue
of the quadriceps when compared to walking / running on a treadmill or utilizing a bike. This higher rate of fatigue
corresponds to lower levels of estimated VO2 max scores.
Relative Fitness Classification for MEN
Very Low
Low
Below
Average
Average
Above
Average
Very
Good
Excellent
Elite
Rating
Estimated V02 Max (ml/kg/min) per Age category
<35
35 - 37
38 - 39
40 - 44
45 - 49
50 - 52
53 - 54
55+
20 - 29 years
<34
34 - 35
36 - 37
38 - 42
43 - 47
48 - 49
50 - 51
52+
30 - 39 years
<32
32 - 33
34 - 36
37 - 41
42 - 45
46 - 48
49 - 50
51+
40 - 49 years
<29
29 - 31
32 - 33
34 - 38
39 - 42
43 - 44
45 - 46
47+
50 - 59 years
<26
26 - 28
29 - 30
31 - 34
35 - 38
39 - 40
41 - 42
43+
60+ years
Relative Fitness Classification for WOMEN
Very Low
Low
Below
Average
Average
Above
Average
Very
Good
Excellent
Elite
Rating
Estimated V02 Max (ml/kg/min) per Age category
<28
28 - 30
31 - 32
33 - 37
38 - 42
43 - 44
45 - 46
47+
20 - 29 years
<27
27 - 28
29 - 30
31 -35
36 - 39
40 - 41
42 - 43
44+
30 - 39 years
<25
25 - 27
28 - 29
30 - 33
34 - 37
38 - 39
40 - 41
42+
40 - 49 years
<22
22 - 23
24 - 25
26 - 29
30 - 32
33 - 34
35 - 36
37+
50 - 59 years
<20
20 - 21
22 - 23
24 - 26
27 - 30
31 - 32
33 - 34
35+
60+ years
Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of
Sports Medicine’s Guidelines for Exercise Testing and Prescription (8th E. 2010). It is designed to provide a qualitative
description of a user’s VO2 max estimation, and a means of assessing initial fitness level and tracking improvement.
Heart Rate Goals Workouts
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. Zone Training identifies an exerciser’s ideal heart rate range, or zone, for
burning fat or increasing cardiovascular fitness. The zone is a percentage of the theoretical maximum (HRmax), and its
value depends on the workout. The maximal heart rate formula is defined by the American College of Sports Medicine’s
Guidelines for Exercise Testing and Prescription, 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67
multiplied by a person’s age.
HR Max = 206.9 - (0.67 * age)
Theoretical Maximum Heart Rates and Target Heart Rates
Reference the chart below for Theoretical Maximum Heart Rates and Target Heart Rates. Listed as BPM (Beats per Minute).
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