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.
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.
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.