YMCA Cycle Test Calculator
Estimate VO₂max from two submaximal cycle ergometer stages using the YMCA protocol.
Test details
years
kg
lbs
kgm/min
bpm
kgm/min
bpm
Estimated VO₂max
--ml/kg/min
--
Absolute VO₂max--
Aerobic capacity--
Predicted max workload--
Predicted max heart rate--
YMCA workload guide
| Stage | Resistance at 50 rpm | Workload | Watts |
|---|---|---|---|
| 1 | 0.5 kg | 150 kgm/min | 25 W |
| 2 | 1.0 kg | 300 kgm/min | 49 W |
| 2 | 1.5 kg | 450 kgm/min | 74 W |
| 3 | 2.0 kg | 600 kgm/min | 98 W |
| 3 | 2.5 kg | 750 kgm/min | 123 W |
| 4 | 3.0 kg | 900 kgm/min | 147 W |
…
VO₂max norms (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| Men | |||||
| 20–29 | 33 | 37 | 42 | 46 | 53+ |
| 30–39 | 31 | 35 | 41 | 45 | 50+ |
| 40–49 | 30 | 33 | 39 | 43 | 48+ |
| 50–59 | 26 | 31 | 36 | 41 | 46+ |
| 60+ | 20 | 26 | 32 | 36 | 45+ |
| Women | |||||
| 20–29 | 24 | 29 | 33 | 37 | 42+ |
| 30–39 | 20 | 23 | 27 | 32 | 37+ |
| 40–49 | 17 | 20 | 25 | 29 | 33+ |
| 50–59 | 16 | 19 | 22 | 25 | 30+ |
| 60+ | 15 | 18 | 21 | 24 | 28+ |
Values are the lower limit of each band.
How the YMCA cycle test works
slope = (workload₂ − workload₁) ÷ (HR₂ − HR₁)
max workload = workload₂ + slope × (HRmax − HR₂)
VO₂max = (10.8 × max workload ÷ weight kg) + 7
max workload = workload₂ + slope × (HRmax − HR₂)
VO₂max = (10.8 × max workload ÷ weight kg) + 7
…
Accuracy notes
…
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