Your aerobic capacity is a measure of how efficiently your heart and lungs can transport oxygen-rich blood to your working muscles. Aerobic capacity -- also known as your cardiorespiratory fitness -- is measured in terms of maximal oxygen uptake, or VO2 max. Different field or laboratory tests can help you assess your aerobic capacity. One of the most common field tests used to estimate your VO2 max is the 1.5-mile timed test.
Step 1
Run or walk 1.5 miles in the shortest time possible. Complete the 1.5 miles over a level surface, which could include a track.
Step 2
Write down your time in minutes and seconds. Convert your seconds to minutes by dividing the seconds by 60. For example, if your time was 11:45, divide 45 by 60 for a time of 11.75 minutes.
Step 3
Divide your weight in pounds by 2.2 to determine your weight in kilograms. Multiply your weight in kilograms by 0.1656 and subtract this result from 88.02.
Step 4
Multiply your 1.5-mile time in minutes by 2.76 and subtract this number from your result in the previous step.
Step 5
Add 3.716 to your latest result if you are male or add 0 if you are female. This result is your VO2 max, measured in milliliters of oxygen per kilogram of body weight per minute.
Step 6
Determine your VO2 max percentile value using a percentile value table, advises the McKinley Health Center of the University of Illinois.
Tips and Warnings
- Always warm up before completing the 1.5-mile test and make sure you know your route or how many laps you need to complete around the track. The 1.5 mile test can be completed on your own, but having an exercise specialist present may be beneficial. The American College of Sports Medicine recommends obtaining your resting heart rate, blood pressure and body composition measurements before the 1.5-mile test if you are completing a full fitness assessment. Muscle strength, muscle endurance and flexibility tests should be completed after your cardiorespiratory fitness test.
- Because the 1.5-mile test is a maximal test by design, it may not be appropriate if you are new to exercise or have a condition that may make maximal exercise unsafe for you. Check with your doctor before completing this test or participating in other exercise activities if you have been sedentary for some time. Your doctor or exercise specialist may recommend different tests to help you assess your aerobic capacity.
Things You'll Need
- Stopwatch or timer
- Pen
- Calculator
- Paper
- Percentile value chart for aerobic fitness
References
- University of Illinois at Champaign-Urbana; McKinley Health Center: Predicting Your Cardiorespiratory Fitness Level; 2007
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
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