Home / Exercising / Fitness tests / Endurance tests / Running tests / VO2max from a one mile jog

VO2max from a one mile jog test


This is a quick and easy way to calculate your VO2max from a one mile jog - a very accessible test available to almost anyone.

What is the point?

Scientists at Brigham Young University figured out a formula to help people calculate their VO2max from a one mile jog.

The VO2 max is considered the gold standard of measures of aerobic (cardio) fitness, but until now it has been expensive to get it assessed.

This test requires only a 400 meter track and a stopwatch.

What do you need?

  • 400 metre track
  • Stopwatch
  • Heart Rate Monitor
How do you do the test?

  • Warm up
  • Jog one mile at an easy, steady pace. This is a jog, not a run, so be sure that you take longer than eight minutes (males), or more than nine minutes (females)
  • Record how long it takes you to jog one mile
  • Record your heart rate immediately on completing the mile
  • Weigh yourself (record result in kg)

What results you'll get :

By comparing results over time you can assess the effectiveness of your training program and improvements in your fitness levels.

Calculate your VO2 max as follows:

Male Athletes: VO2max = 108.844 - 0.1636W - 1.438T - 0.1928H
Female Athletes: VO2max = 100.5 - 0.1636W - 1.438T - 0.1928H

Where W = Weight in kg, T = Time for the one mile jog and H = Heart Rate at the end of the run

What is being measured again?

This is a quick and easy way to measure an athlete's VO2max.




Related articles :


Exercise videos :


Quizzes & tests :

» Hire a PT
» 400m drop off
» Prevent back pain
» Medicine ball throws
» Injuries
Body function
Body & fitness
Fitness tests
Advanced tests
Body & exercise tests
Endurance tests
Aerobic tests
Cycle tests
Heart rate tests
Running tests
1500 metres predictor
2.4 KM evaluation
5km Time Predictor
Cooper VO2 max
Illinois agility test
VO2max from a one mile jog
Treadmill tests
Explosive tests
Flexibility tests
Power tests
Sports tests
Strength tests
Exercise tools
Home workout
Types of training
Special populations
Subscribe to our newsletter here. Submit your email below and choose from the options on the next page.