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VO2 max is correlated with cardiovascular disease and mortality. Here are 5 simple tests to assess your own risk:
1) Rockport Walking Test This is low level and anyone can do. Walk 1 mile as fast as you can. Record the time it takes you to complete and your heart rate upon finishing the test. Enter your data into the Rockport Formula
2) 12 Minute Cooper test Warm up first. Then walk and/or run as far as you can in 12 minutes. Record how far you traveled in miles or km to the nearest decimal. Compare your result here or into the Cooper formula for a precise VO2 measurement
3) 2000m row Rowing is low impact cardio and many gyms have one available. Warm up for 5 minutes at an easy pace, then complete a 2000m row as quickly as possible. Enter your weight and best 2000m time into the formula to get a VO2 max assessment.
4) Stationary Bike -Warm-up for 5 minutes -Increase speed and resistance until your heart rate gets above 130 beats per minute -Maintain that same pace for 6 minutes -Record your heart rate and power output (watts) when you finish -Use this nomogram to see your results
5) Bruce Protocol Treadmill Test This is the gold standard but not recommended on your own. Normally you are supervised and hooked up to a machine, but you can estimate your VO2 based on the amount of the test (Time) you are able to complete.
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