Ross Submaximal Treadmill Protocol
Treadmill speed 3.4 mph throughout test.
Elevation is increased every three minutes. The change is 3% per stage for women and 4% per stage for
men.
Submaximal heart rate is measured last 15 seconds of every minute.
The Submaximal heart rate should not exceed 150 to 155 bpm.
*Do not go to Stage II if the heart rate exceeds 140 at state I; this person is unfit.
*Stages IV and V should only be used for individuals under age 50.
*Never go to the next stage if the heart rate exceeds 145 bpm.
Stage I: _____ _____ _____
Stage II: _____ _____ _____ Stage III: _____ _____ _____
Stage IV: _____ _____ _____ Stage V: _____ _____ _____
If heart rate is known, substitute it for 220 - age portion of formula. ExHR = Exercising Heart Rate and
must be within the range of 45 to 70% of heart rate reserve. Formula for estimating VO2max from Ross
Submaximal Treadmill Protocol:
Formulas for estimating VO2 max from Ross Submaximal Treadmill Protocol:
Women:
VO2 (mL/kg/min) = (VO2 from table) x (220 - age - 73) divided by ExHR - 73
Men:
VO2 (mL/kg/min) = (VO2 from table) x (220 - age - 63) divided by ExHR - 63
Ross Submaximal Treadmill Protocol
Stage
Minutes MPH
Percent VO2
METs
Grade (mL/kg/min)
Women
I
1-3
3.4
0
14.9
4.25
II
4-6
3.4
3
18.4
5.27
III
7-9
3.4
6
22.0
6.29
IV
10-12
3.4
9
25.6
7.31
V
13-15
3.4
12
29.2
8.33
I
1-3
3.4
0
14.9
4.25
II
4-6
3.4
4
19.6
5.61
III
7-9
3.4
8
24.4
6.97
IV
10-12
3.4
12
29.2
8.33
V
13-15
3.4
16
33.9
9.09
Men
Ross Submaximal Treadmill Protocol Results Graph
YMCA Submaximal Step Test
Set a metronome to 96 bpm for a three minute submaximal step test onto a 12 inch high
(30.5 cm) step bench. Step to a four beat cycle up, up, down, down. At the end of the
three minute stepping period, immediately sit down and begin counting the heart rate for
one minute.
ExBpm: _____
McArdle Step Test:
Standard error is 16%. You will need a 16.25 inch high step (41.28 cm). Men should
step at a 24 step per minute rate (96 bpm), while women step at 22 steps per minute (88
bpm). Step for three minutes and remain standing. Wait five seconds and take a 15
second pulse. Multiply the 15 second pulse by four to convert beats per minute.
The maximal oxygen uptake in mL/kg/min is estimated using the following equations:
Men: VO2max = 111.83 - (0.42 x HR)
Women: VO2max = 65.81 - (0.1847 x HR)
ExHr: _____
VO2max: _____
The Rockport Fitness Walking Test (1-Mile Walk)
Walk for one mile on a flat level surface, preferably a quarter mile running track. Before
test, warm up by walking and performing light stretching exercises. This is a near
maximal effort test. After completing test, take a 10 second pulse and multiply by six for
bpm. Record the bpm along with the walk time in minutes. After test completion walk
for another five minutes to cool down.
ExBpm: _____ Time (minutes): _____
VO2: _____
Women: VO2 (mL/kg/min) = 132.85 - (0.388 x age) - (0.077 x weight lbs) - (3.265 x
mile walk time in minutes) - (0.156 x exercise HR)
Men : VO2 (mL/kg/in) = 139.168 - (0.388 x age) - (0.077 x weight lbs) - (3.265 x mile
walk time in minutes) - (0.156 x exercise HR)
The standard error of the estimate of maximal oxygen uptake from the Rockport walking
test is 5.0 mL O2/kg/min. This is about 1.0 mL O2/kg/min better than most submaximal
bike, treadmill, or step tests.
BYU Jog Test
Replace the walking with jogging. Test requires a 1 mile jog on a flat level surface.
Warm up and cool down properly. The goal is to jog the mile at a steady and suitable
pace. It’s a submaximal effort, not an all out or maximal effort test. Exercise heart rate
should be less than 180 bpm, and men should not jog at a pace faster than eight minutes
per mile and women should not jog faster than nine minutes per mile.
ExBpm: _____ Time (minutes): _____
VO2max: _____
Use the following equations to estimate maximal oxygen uptake:
Women: VO2 = 100.5 - (0.164 x weight in kg) - (1.438 x mile jog time in minutes) (0.193 x exercise HR)
Men: VO2 = 108.44 - (0.164 x weight in kg) - (1.438 x mile jog time in minutes) - (0.193
x exercise HR).
Note: the standard error of this test (SE = 3.0 mL/kg/min) is half that of the submaximal
bike, treadmill, and step tests.