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FITNESS TEST
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 (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.