Athlete Information
Test Time
Enter the total time the athlete completed on the treadmill:
Wellbuilt Strength
Test Results
Athlete:
Date:
Age:
Sex:
Test Time:
Time (decimal): min
-- ml/kg/min
Estimated VO₂ Max
Test Purpose
The Åstrand Treadmill Test measures aerobic fitness and estimates VO₂ max — the maximum rate at which your heart, lungs, and muscles can effectively use oxygen during exercise. This is the gold standard measurement for cardiovascular endurance.
Equipment Required
- Treadmill with adjustable speed and gradient (minimum 15% incline)
- Stopwatch or digital timer
- Assistant to record time and adjust treadmill
- Emergency stop clip (attached to athlete)
- Water and towel available post-test
Pre-Test Requirements
Athletes must:
- Avoid eating for at least 3 hours before the test
- Avoid heavy fluid intake for 3 hours before
- Complete a proper 10-minute warm-up
- Wear appropriate running shoes and athletic clothing
- Be well-rested — avoid testing after heavy training days
Test Protocol
⚡ Speed remains constant at 5.0 mph (8.05 km/h) throughout the entire test.
| Stage | Duration | Incline | Cumulative Time |
|---|---|---|---|
| 1 | 3 minutes | 0% | 3:00 |
| 2 | 2 minutes | 2.5% | 5:00 |
| 3 | 2 minutes | 5.0% | 7:00 |
| 4 | 2 minutes | 7.5% | 9:00 |
| 5 | 2 minutes | 10.0% | 11:00 |
| 6 | 2 minutes | 12.5% | 13:00 |
| 7 | 2 minutes | 15.0% | 15:00 |
| 8+ | 2 minutes | +2.5% each | Until exhaustion |
Termination Criteria
Stop immediately when:
- Athlete signals they cannot continue
- Athlete grabs the handrails
- Running form completely breaks down
- Athlete steps off the belt
- Any signs of distress appear
VO₂ Max Formula
VO₂ max = (Time × 1.444) + 14.99
Example: 13 min 15 sec → 13.25 min → (13.25 × 1.444) + 14.99 = 34.12 ml/kg/min
Normative Data — Female Athletes
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | >41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | >41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | >40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | >36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | >35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | >31.4 |
Normative Data — Male Athletes
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | >55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | >52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | >49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | >48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | >45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | >44.2 |
Elite Athlete Reference
| Athlete | Sport | VO₂ max (ml/kg/min) |
|---|---|---|
| Oskar Svendsen | Cycling | 97.5 |
| Bjørn Dæhlie | Cross-country skiing | 96.0 |
| Greg LeMond | Cycling | 92.5 |
| Miguel Indurain | Cycling | 88.0 |
| Lance Armstrong | Cycling | 84.0 |
General population: Men 40–50 · Women 35–45 ml/kg/min
Safety Protocols
- Always have a coach or assistant present during testing
- Emergency stop clip must be attached to athlete at all times
- Keep a clear area around the treadmill
- Have water available immediately after the test
- Monitor athlete for distress during and after testing
- Allow 5–10 minute cool-down post-test
- Athletes with cardiovascular concerns must consult a physician first
Test Environment
- Temperature: 65–75°F (18–24°C)
- Humidity: Below 60%
- Time of day: Consistent — morning preferred
- Rest: 48+ hours from last hard training session
- Sleep: 7–9 hours the night before
Retesting Schedule
- Retest every 4–8 weeks to track progress
- Maintain identical conditions for accurate comparisons
- Improvements of 2–5% indicate effective training adaptations
Training Recommendations
- Very Poor – Fair: Zone 2 aerobic base (60–70% max HR), 30–60 min, 3–5x/week
- Good – Excellent: VO₂ max intervals (90–95% max HR), 1:1 or 2:1 work:rest
- Superior: Mixed — threshold, long slow distance, high-intensity intervals