Customer Service 1-888-707-1880
Dyaco Canada Inc. 2020
Email: [email protected]
21
FITNESS TEST PROGRAM
The VO2 program is based on the YMCA protocol and is a sub-maximal test that uses pre-determined,
fixed work levels that are based on your heart rate readings as the test progresses. The test will take
anywhere between 6 to 15 minutes to complete, depending on your level of fitness. The test ends when
your heart rate reaches 85% of maximum at any time during the test or your heart rate is between 110
bpm and 85% at the end of two consecutive stages. At the end of the test a VO2max score will be
given.
VO2max stands for Volume of Oxygen uptake which is a measurement of how much oxygen you need
to perform a known amount of work. The YMCA protocol uses two to four, 3 minute stages of
continuous exercise (se charts below). You will be asked to choose either, “Male” or “Female” at the
beginning of the test. This choice determines which test parameters will be used during the test as
shown in the charts below. If you are a de-conditioned male, you may want to choose the option for
“Female” to assist in the correct calculations. Similarly, if you are a very conditioned female, you may
want to choose the option for “Male.”
Workload chart for male or very fit female:
1st
Stage
Level 12 -
50 watts -
300 kgm/min
HR
< 90
90 - 105
> 105
2nd
Stage
Level 29 -
150 watts -
900 kgm/min
Level 26 -
125 watts -
750 kgm/min
Level 23 -
100 watts -
600 kgm/min
HR
HR <120
HR
120-135
HR >135
HR <120
HR
120-135
HR >135
HR <120
HR
120-135
HR >135
3rd
stage
Level 36 -
225 watts -
1350 kgm/min
Level 34 -
200 watts -
1200 kgm/min
Level 32 -
175 watts -
1050 kgm/min
Level 34 -
200 watts -
1200 kgm/min
Level 32 -
175 watts -
1050 kgm/min
Level 29 -
150 watts -
900 kgm/min
Level 32 -
175 watts -
1050 kgm/min
Level 29 -
150 watts -
900 kgm/min
Level 26 -
125 watts -
750 kgm/min
Workload chart for female or de-conditioned male
1st Stage
Level 5 (25W)
150 kgm/min
Heart Rate
HR<80
HR: 80-90
HR: 90-100
HR>100
2nd Stage
Level 26 (125W) 750
kgm/min
Level 23 (100W)
600 kgm/min
Level 18 (75W)
450 kgm/min
Level 12 (50W)
300 kgm/min
3rd Stage
Level 29 (150W)
900 kgm/min
Level 26 (125W)
750 kgm/min
Level 23 (100W)
600 kgm/min
Level 18 (75W)
450 kgm/min
4th Stage
(if needed)
Level 32 (175W)
1050 kgm/min
Level 29 (150W)
900 kgm/min
Level 25 (117W)
700 kgm/min
Level 23 (100W)
600 kgm/min
