Aerobic Test

If you want a simple way to assess your aerobic fitness there is an equation that you can use for a treadmill or outdoor running. You must run for approximately 2 kms at an all-out effort. You must give it your maximum for it to be your VO2max. It takes approximately 3 mins for your aerobic system to become fully activated which is why 2kms is an appropriate distance for this test. Once completed you then plug your results into the equation:

VO2(mL/kg/min) = (0.2 x S) + (0.9 x S x G) + 3.5

S = Speed in m/min (divide distance in metres by mins)
G = Gradient in % (Gradient of 3=0.03%

If you choose to do this test in the outdoors make sure the terrain is flat so you can assume the gradient is 0. To calculates the METs you can simply divide VO2 by 3.5.