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24
Spirit Fitness
FIT-TEST PROGRAM
The tness test is based on the YMCA protocol and is a sub-maximal test that uses pre-determined, xed
work levels that are based on your heart rate readings as the test progresses. The test will take anywhere
between 6 to 15 minutes to complete, depending on your level of tness. The test ends when your heart
rate reaches 85% of maximum at any time during the test or your heart rate is between 110 bpm and
85% at the end of two consecutive stages. At the end of the test a VO2max score will be given. VO2max
stands for Volume of Oxygen uptake which is a measurement of how much oxygen you need to perform a
known amount of work. The YMCA protocol uses two to four, 3 minute stages of continuous exercise (see
charts below). You will be asked to choose either, Male or Female at the beginning of the test. This choice
determines which test parameters will be used during the test as shown in the charts below. The only ca-
veats are that if you are a very de-conditioned Male you need to choose option Female. If you are a very
conditioned female you need to choose option Male.
WORKLOAD CHART FOR MALE OR VERY FIT FEMALE:
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