It's simple to see a progression when lifting weights; if you can lift heavier, than you have made some progression, however it's not as easy to measure your cardiovascular endurance. If you're looking for a way to measure your cardio endurance progression, you can learn how to calculate predicted Vo2max with resting heart rate (HR).
Typically to get the best measurement of your Vo2max (maximal oxygen consumption), you need to visit a lab with a licensed team who will have you run or bike while they have you strapped to a face mask that covers your nose and mouth with a long tube extended from your mouth to a computer device that reads your oxygen levels.
This whole process just sounds complicated, inconvenient and can put a dent in your wallet; prices can range from $100 - $300. If you have your own hesitations to investing your time and finances into a full VO2max test, you're in luck because you can learn how to calculate your predicted Vo2max with your resting HR and following the calcuation below:
If you're here, you most likely already know what VO2max is but if not, VO2max is defined as the maximum amount of oxygen your body can use during exercise per minute.
How to Calculate Predicted Vo2max with Resting Heart Rate Calculation
1. First calculate your maximum heart rate by multiplying your age by 0.7. and deducting that result from 208.
2. Calculate your resting heart rate by measuring your pulse for 15 seconds and multiplying the number by 4.
3. Then, divide your maximum heart rate by your resting heart rate and multiply the number by 15.3
4. This will give you your predicted Vo2max result.
Example
Individual is age 30 with a resting heart rate (RHR) of 60bpm.
208 - 30 (0.7) = 187 Max Heart Rate
RHR 60
187/60 x 15.3 = 47.6 mL/kg/min
> Predicted Vo2max 47.6 mL/kg/min
Where Does Your Predicted Vo2max Result Land?
Male Percentile Chart by Age: 5th Percentile (Low) to 95th Percentile (Elite)
Age 20-29 | 29.0 32.1 40.1 48.0 55.2 61.8 66.3
Age 30-39 | 27.2 30.2 35.9 42.4 49.2 56.5 59.8
Age 40-49 | 24.2 26.8 31.9 37.8 45.0 52.1 55.6
Age 50-59 | 20.9 22.8 27.1 32.6 39.7 45.6 50.7
Age 60-69 | 17.4 19.8 23.7 28.2 34.5 40.3 43.0
Age 70-79 | 16.3 17.1 20.4 24.4 30.4 36.6 39.7
Female Percentile Chart by Age: 5th Percentile (Low) to 95th Percentile (Elite)
Age 20-29 | 21.7 23.9 30.5 37.6 44.7 51.3 56.0
Age 30-39 | 19.0 20.9 25.3 30.2 36.1 41.4 45.8
Age 40-49 | 17.0 18.8 22.1 26.7 32.4 38.4 41.7
Age 50-59 | 16.0 17.3 19.9 23.4 27.6 32.0 35.9
Age 60-69 | 13.4 14.6 17.2 20.0 23.8 27.0 29.4
Age 70-79 | 13.1 13.6 15.6 18.3 20.8 23.1 24.1
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.