Purpose: To provide an estimate of cardiorespiratory fitness. The test is terminated when the subject reaches 70 to 80% of age-predicted maximal heart rate.

Equipment: Monark cycle ergometer, stopwatch, data sheets, heart rate monitor.

Members testing should refrain from caffeine and nicotine for at least 3 hours prior to testing, as these substances can also affect heart rate.

Predicted maximal heart rate = 220 - age

Example Protocol:

Joe Fitness is a 40 year old male. He is physically active and weighs 155 lbs. Predicted maximal heart rate = 220 - 40 = 180. Target heart rate will be 85% of maximal heart rate: 180 x 85% = 153 beats per minute.

Stage 1 Workload = 150 kpm (25 watts) - heart rate 110

Stage 2 Workload = 300 kpm (50 watts) - heart rate 120

Stage 3 Workload = 600 kpm (100 watts) - heart rate 138

Stage 4 Workload = 900 kpm (150 watts) - heart rate 150

The goal is to choose a testing protocol which will elicit the target heart rate in the 4th stage.