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Whilst many new smart watches provide VO2 max readings, these are only estimates, as they don’t take into account the measure of ventilation, oxygen and carbon dioxide concentration of the inhaled and exhaled air. Time is calculated in minutes and fractions of minutes, so for example, 13 minutes and 15 seconds would be 13.25 minutes, 13 minutes and 30 seconds would be 13.5 minutes and so on.

Once you have your time, use the following equation to calculate your VO2 Max:.

When you are unable to continue, the test stops.

After 3 minutes, adjust the treadmill incline to 2.5%, and then keep increasing by 2.5% every 2 minutes thereafter.

The test begins at a speed of 8km/h (5mph) and an incline of 0%.

Warm up on the treadmill for 10 minutes by walking and jogging at a gentle speed.You can do this at the gym on a regular treadmill, all you will need is a stopwatch and a calculator. It is possible to do a VO2 Max test yourself outside of a laboratory. The units of oxygen are then measured per kg of bodyweight and a VO2 max score is calculated. Oxygen intake is monitored and VO2 max is the point at which oxygen uptake stops increasing. This is the classic scene that you have probably seen in films and TV shows many times.The most accurate VO2 max tests take place in laboratories, whereby participants are given an oxygen mask to wear while running on a treadmill with their effort getting progressively more intense. This is affected by factors such as how adapted your muscles are to exercise and how much blood your heart can pump. VO2 max is a rating of your body’s ability to consume oxygen. The VO2 Max test is a very popular fitness test among runners and triathletes as it is a universal indication of cardiovascular fitness. But you don't need an expensive watch to track your fitness! We've put together some of the best fitness assessments around, why not give one a try and see if you're where you want to be? VO2 Max

Nowadays, chances are your smart watch can track your fitness for you, with many of the newer Garmin watches providing VO2 max testing as well as lactate threshold testing. The dreaded bleep test at school is a classic example of a fitness test and is still used in policing today. There are many different ways of testing your fitness and strength, with some better than others. Fitness testing and assessment is an important part of training.