Astrand Treadmill Test
Regular use of the Astrand Treadmill Test allows trainers and athletes to monitor the progress of an athletes VO2 max - the optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise.
What's The Point?
In assessing cardio fitness, VO2 max is widely considered the gold standard measurement, and a key indicator of fitness in endurance events.
The Astrand Treadmill Test is a convenient way to assess this crucial fitness component, requiring no specialist equipment beyond a treadmill and a stopwatch.
What Do You Need?
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A treadmill with gradient adjustment
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A stopwatch
- An assistant
How Do You Do The Test?
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Set the treadmill to 5 mph (8 kph), with the gradient at 0%
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Begin running
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After 3 minutes, the gradient is increased to 2.5% (1.4)
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Every two minutes thereafter, the gradient is increased by 2.5%
- The assistant records how long you are able to continue running
What Results You'll See
By comparing your score over the course of several tests, you will be able to measure the development of your cardio fitness, and thus the effectiveness of your training program.
VO2 max is calculated as follows:
VO2 max = (Time 1.444) + 14.99
(Where "Time" is the total time of the test expressed in minutes and fractions of a minute).
What's Being Measured Again?
This is a simple and effective way to measure your cardiovascular endurance (VO2 max) or put simply your aerobic capacity.
