VO2 Max Calculator - Running

Self-Paced Exercise Test (SPXT) - RUNNING

Warm-up: Begin with a proper warm-up to prepare your body for the exercise.

Set up a 10-minute closed-loop test consisting of 5 stages, each lasting 2 minutes. Using the Borg scale (see chart), start the test at RPE (ratings of perceived exertion) 11 and incrementally increase RPE to 13, 15, 17, and finally 20 for each stage.

Measure the running speed in meters per minute at the point of exhaustion. This is the point in the last 2-minute block where you can no longer sustain the effort. Record the grade or incline (if any) of the running surface used during the test (expressed as a decimal, e.g., 0.02 for a 2% grade).

Joe's Borg Scale

If you would like a printable copy of the Borg scale leave your email and you can download it straight away.