One Mile Jog Test Instrument of VO2max Capacity

One Mile Jog VO2max Test

Using statistical techniques, Brigham Young University (USA) scientists used the heart rates, body weights, and one mile jog times from 54 students to create a fairly simple mathematical equation for VO2max. They then checked the predictive power of the equation by using it to forecast the VO2max of another 52 runners involved in the study When these predicted VO2max were compared with the runners’ VO2max determined in the exercise physiology laboratory, the equation was determined to be remarkably accurate.

Required Resources One Mile Jog Test

To undertake this test you will require:
  • 400 metre track
  • Stop watch
  • Heart rate monitor.

How to conduct the One Mile Jog Test

  • Warm up by jogging for a couple of minutes
  • Jog one mile at an easy, steady pace, making sure that you take longer (yes longer) than eight minutes (males), or more than nine minutes (females)
  • Record how long it actually takes you to jog one mile
  • Record your heart rate immediately on completing the mile.
One Mile Jog Test Instrument of VO2max Capacity
The algorithms to calculate your VO2max are:
  • 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 run and H = Heart Rate at the end of the run.

Target group
This test is suitable for endurance athletes and players of endurance sports (eg football, rugby) but not for individuals where the test would be contraindicated.
The test result will be most accurate for athletes aged 18-29, but older athletes can still use this test to monitor gains in fitness and obtain a ballpark figure for their VO2max.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are published VO2max tables and the correlation to actual VO2max is high.

Mackenzie, Brian. 2005. 101 Perforamnce Evalution Test. Electric World Plc. London.

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