Customer service 1-888-707-1880
Dyaco Canada Inc 2013.
Email: [email protected]
26
Fit-Test
The fitness test 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 VO
2max
score will be given. VO
2max
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 (see 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. The
only caveats are that if you are a very de-conditioned Male you need to choose option Female. If
you are a very conditioned female you need to choose option 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
