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C HA NG I N G T H E G A M E I N H EA LT H A N D F I T N E S S
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• The heart rate never reaches 115 beats/min.
• The heart rate continues to rise after the
fi fth minute.
8. The test is complete when two consecutive
steady-state heart rates are obtained above 115
beats/min. The test can be as short as 6 minutes,
or as long as 15 minutes.
• No cool down is done at the end of the test.
9. The estimated maximal aerobic capacity is
displayed in METs, and VO2 max . The results are
compared to normative values of the same age and
gender* (see below), then given a fi tness rating of
“Low”, “Fair”, “Average”, “Good”, or “High.”
TEST YOUR FITNESS LEVEL
Fitness Rating Norms (VO2 max)
AGE
20 – 29
30 – 39
40 – 49
50 – 59
60 +
High
51.4 +
50.4 +
48.2 +
45.3 +
42.5 +
Good
51.3 – 46.8
50.3 – 44.6
48.1 – 41.8
45.2 – 38.5
42.4 – 35.3
Men
Average
46.7 – 42.5
44.5 – 41.0
41.7 – 38.1
38.4 – 35.2
35.2 – 31.8
Fair
42.4 – 39.5
40.9 – 37.4
38.0 – 35.1
35.1 – 32.3
31.7 – 28.7
Low
39.4 or less
37.3 or less
35.0 or less
32.2 or less
28.6 or less
High
44.2 +
41.0 +
39.5 +
35.2 +
35.2 +
Good
44.1 – 38.1
40.9 – 36.7
39.4 – 33.8
35.1 – 30.9
35.1 – 29.4
Women
Average
38.0 – 35.2
36.6 – 33.8
33.7 – 30.9
30.8 – 28.2
29.3 – 25.8
Fair
35.1 – 32.3
33.7 – 30.5
30.8 – 28.3
28.1 – 25.5
25.7 – 23.8
Low
32.2 or less
30.4 or less
28.2 or less
25.4 or less
23.7 or less
*Source: The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition,
Lippincott Williams & Wilkins, Philadelphia, PA, 2000, p. 77.
