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fitness testing, aerobic tests
The indicator for aerobic fitness is the level of maximum oxygen uptake, called VO2max. It is measured during maximal workloads usually performed on treadmills or cycle ergometers. Other ways of determining your aerobic fitness are PWC or Conconi test.
VO2max test
Polar® VO2max test
VO2max values
PWC test
PWC values
VO2max test
Preparation: The direct measurement of your maximum oxygen consumption requires a test of about 12-15 minutes. Besides a treadmill or cycle ergometer some special equipment like an oxygen and carbon dioxine analyzer is needed. Most sport physicians own these machines and offer tests.
Execution: The test itsself starts with low speed and workload is increased gradually up to maximum intensity (the point where you´re unable to increase intensity). Meanwhile oxygen and carbon dioxine levels of the expired air are checked.
Analysis: VO2max level is supposed to be reached as the oxygen uptake reaches a plateau or peak, subject is having it´s maximum heart rate and/or respiratory exchange ratio is 1.15 or higher.
Report: The result is given as ml/kg/min (micromols of oxygen per kilogram of bodyweight per minute) or l/min (liters per minutes).

See tables below for results.
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POLAR® VO2max test
Introduction: This test estimates your VO2max level by measuring your heart rate and heart rate variability at rest. So there´s no sweat and exertion. All you need to do this test is a POLAR® heart rate monitor with OwnIndex® function and about five minutes of your time.
Preparation: Before starting the test enter your age, height, body weight, gender and physical activity, wich is determined by the following estimations:
low
You go for a walk from time to time, take stairs instead of elevator but you´re not working out on a regular basis.
middle
You´re working out 2-3 times per week for up to 2 hours. Or your job requires regular physical ativity and you´re working out up to 60 minutes per week. Working out could be running, swimming, cycling, aerobic classes, ...
high
You´re working out at least 3 times per week for more than 2 hours. That yould be running at least 20km per week, daily cycling, regular earobics or swimming.
Execution: You have to be at absolute rest to do this test, so sit comfortable or lie down. Start the test.
Analysis: Now the POLAR® heart rate monitor will examine your heart rate and heart rate variability.
Report: At the end of the test a value is displayed, representing your actual VO2max level.

See tables below for results.
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VO2max values
VO2max for men (in ml/kg/min)
age
very poor
poor
fair
avergage
good
very good
excellent
20-24
<32
32-37
38-43
44-50
51-56
57-62
>62
25-29
<31
31-35
36-42
43-48
59-53
54-59
>59
30-34
<29
30-34
35-40
41-45
46-51
52-56
>56
35-39
<28
28-32
33-38
39-43
44-48
49-54
>54
40-44
<26
26-31
32-35
36-41
42-46
47-51
>51
45-59
<25
25-29
30-34
35-39
40-43
44-47
>48
50-54
<24
24-27
28-32
33-36
37-41
41-46
>46
55-59
<22
22-26
27-30
31-34
35-39
40-43
>43
60-64
<21
21-24
25-28
29-32
33-36
37-40
>40
65-69
<20
20-22
23-26
27-30
31-34
35-38
>38

VO2max for women (in ml/kg/min)
age
very poor
poor
fair
avergage
good
very good
excellent
20-24
<27
27-31
32-36
37-41
42-46
47-51
>51
25-29
<26
26-30
31-35
26-40
41-44
45-49
>49
30-34
<25
25-29
30-33
34-37
38-42
43-46
>46
35-39
<24
24-27
28-31
32-35
36-40
41-44
>44
40-44
<22
22-25
26-29
30-33
34-37
38-41
>41
45-49
<21
21-23
24-27
28-31
32-35
36-38
>38
50-54
<19
19-22
23-25
26-29
30-32
33-36
>36
55-59
<18
18-20
21-23
24-27
28-30
31-33
>33
60-65
<16
16-18
19-21
22-24
25-27
28-30
>30
65-59
<15
15-17
18-19
20-22
23-25
26-28
>28
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PWC test
The submaximum Physical Working Capacity test is based on the relation between performance and bodyweight.
Equipment: You need a cycle ergometer, a stopwatch, a heart rate monitor and, if possible, an assistant.
Preparation: Adjust cycle ergometer seat and handlebar.
Exection: There are three different PWC test levels, depending on age and performance level. The number represents the particular maximum heart rate for each test.
PWC test level
PWC 130
PWC 150
PWC 170
target group
age > 40 years
age < 40 years
athletes
max. heart rate
130 bpm
150 bpm
170 bpm
starting level
25 watts
50 watts
80 watts
Start cycling on a low level (see table above), have about 60-80 rpm and permanently control your heart rate. Every two minutes increase workload by 25 watts until steady target heart rate (130, 150 or 170 bpm) is reached. Note actual workload and stop test. The overall test shouldn´t take longer than 12 minutes.
Also interrupt test as one of the following situations accurs:
- pain, sickness, dizziness
- change of skin color (paleness, red face)
- breathlessness or fatigue
- abnormal blood pressure response
Calculation:
International units
United States units
United Kingdom units
PWC = workload (watts) / bodyweight (kg)
PWC = 2,2 * workload (watts) / bodyweight (pounds)
PWC = workload (watts) / bodyweight (stones) / 6,35

See table below for results.
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PWC values
PWC 130
women
men
very good
> 2,0
> 2,5
good
1,6 - 2,0
2,0 - 2,49
average
1,25 - 1,59
1,5 - 1,99
fair
1,0 - 1,24
1,0 - 1,49
poor
< 1,0
< 1,0
PWC 150
women
men
very good
> 2,5
> 3,0
good
2,0 - 2,5
2,5 - 3
average
1,6 - 1,99
2,0 - 2,49
fair
1,25 - 1,59
1,5 - 1,99
poor
< 1,25
< 1,5
PWC 170
women
men
very good
> 3,0
> 3,5
good
2,5 - 3
3,0 - 3,5
average
2,0 - 2,49
2,5 - 2,99
fair
1,6 - 1,99
2,0 - 2,49
poor
< 1,6
< 2,0
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heart rate monitors
   
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