Below is description of beep test results & how to interpret them:

 

VO2 Max

 

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

 

Factors affecting VO2 max

The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

·   the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels

·   the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system

 

  Normative data for VO2 max


Female (values in ml/kg/min)










Male (values in ml/g/min)








Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research,Dallas TX,

revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H eyward, 1998.p48


Level 1 speed is 8 km/hr *to be confirmed*

Subsequent levels increase by 0.5 km/hr


MSFT V02 max Tables

in the table below, locate the level and shuttle, you achieved in the test to find your V02 ma value.



 

AGE VERY POOR POOR FAIR GOOD EXCELLENT SUPERIOR
13 - 19 <25.0 25.0 - 30.9 31.0- 34.9 35.0 - 38.9 39.0 - 41.9 >41.9
20 - 29 <23.6 23.6 - 28.9 29.0- 32.9 33.0 - 36.9 37.0 - 41.0 >41.0
30 - 39 <22.8 22.8 - 26.9 27.0 - 31.4 31.5 - 35.6 35.7 - 40.0 >40.0
40 49 <21.0 21.0 - 24.4 24.5 - 28.9 29.0 - 32.8 32.9 - 36.9 >36.9
50 - 59 <20.2 20.2 - 22.7 22.8 - 26.9 27.0 - 31.4 31.5 - 35.7 >35.7
60+ <17.5 17.5 - 20.1 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 >31.4
AGE VERY POOR POOR FAIR GOOD EXCELLENT SUPERIOR
13 - 19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20 - 29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30 - 39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40 - 49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50 - 59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2
LEVEL SHUTTLE V02 MAX
5 2 30.2
5 4 31.0
5 6 31.8
5 9 32.9
LEVEL SHUTTLE V02 MAX
4 2 26.8
4 4 27.6
4 6 28.3
4 9 29.5
LEVEL SHUTTLE V02 MAX
7 2 37.1
7 4 37.8
7 6 38.5
7 8 39.2
7 10 39.9
LEVEL SHUTTLE V02 MAX
9 2 43.9
9 4 44.5
9 6 45.2
9 8 45.8
9 11 46.8
LEVEL SHUTTLE V02 MAX
11 2 50.8
11 4 51.4
11 6 51.9
11 8 52.5
11 10 53.1
11 12 53.
LEVEL SHUTTLE V02 MAX
13 2 57.6
13 4 58.2
13 6 58.7
13 8 59.3
13 10 59.8
13 13 60.6
LEVEL SHUTTLE V02 MAX
15 2 64.6
15 4 65.1
15 6 65.6
15 8 66.2
15 10 66.7
15 13 67.5
LEVEL SHUTTLE V02 MAX
17 2 71.4
17 4 71.9
17 6 72.4
17 8 72.9
17 10 73.4
17 12 73.9
17 14 74.4
LEVEL SHUTTLE V02 MAX
19 2 78.3
19 4 78.8
19 6 79.2
19 8 79.7
19 10 80.2
19 12 80.6
19 15 81.3
LEVEL SHUTTLE V02 MAX
21 2 85.2
21 4 85.6
21 6 86.1
21 8 86.5
21 10 86.9
21 12 87.4
21 14 87.8
21 16 88.2
LEVEL SHUTTLE V02 MAX
6 2 33.6
6 4 34.3
6 6 35.0
6 8 35.7
6 10 36.4
LEVEL SHUTTLE V02 MAX
8 2 40.5
8 4 41.1
8 6 41.8
8 8 42.4
8 11 43.3
LEVEL SHUTTLE V02 MAX
10 2 47.4
10 4 48.0
10 6 48.7
10 8 49.3
10 11 50.2
LEVEL SHUTTLE V02 MAX
12 2 54.3
12 4 54.8
12 6 55.4
12 8 56.0
12 10 56.5
12 12 57.1
LEVEL SHUTTLE V02 MAX
14 2 61.1
14 4 61.7
14 6 62.2
14 8 62.7
14 10 63.2
14 13 64.0
LEVEL SHUTTLE V02 MAX
16 2 68.0
16 4 68.5
16 6 69.0
16 8 69.5
16 10 69.9
16 12 70.5
16 14 70.9
LEVEL SHUTTLE V02 MAX
18 2 74.8
18 4 75.3
18 6 75.8
18 8 76.2
18 10 76.7
18 12 77.2
18 15 77.9
LEVEL SHUTTLE V02 MAX
20 2 81.8
20 4 82.2
20 6 82.6
20 8 83.0
20 10 83.5
20 12 83.9
20 14 84.3
20 16 84.8

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