vo2 max calculator On a stationary bike

Here are the instructions for performing the VO2 max submaximal cycle ergometry test (Åstrand-Ryhming Protocol).

Instructions: Astrand-Ryhming Submaximal Cycle Test

This protocol requires you to maintain a steady workload for 6 minutes while monitoring your heart rate. The heart rate measurement in the final minute is used in the calculator.

Equipment Checklist

• Stationary Bike (Cycle Ergometer): Must have an accurate Wattage (W) display.
• Heart Rate Monitor: Chest strap is preferred for accuracy, or a reliable wrist-based monitor.
• Stopwatch/Timer: To accurately time the 6-minute stages.
• Calculator Data: Your age and weight in kilograms (kg).

Step-by-Step Test Procedure

Phase 1: Warm-up (3 Minutes)

1. Start Easy: Begin cycling at a very light resistance (low Watts) and a comfortable cadence (e.g., 50 RPM) for 3 minutes.
2. Monitor: Check your heart rate to ensure you are well below your test range.

Phase 2: Establish Steady-State Workload (6 Minutes)

1. Select Workload (W): Set a constant resistance/Wattage on your bike that you anticipate will elevate your heart rate into the desired range (125 to 170bpm) but is not maximal effort.
   • Suggested starting Watts: Men: 150 – 200 W | Women: 100 – 150 W
2. Maintain Cadence: Try to maintain a constant cadence, typically 50-60 RPM, throughout the entire 6 minutes, as required by the Astrand protocol.
3. Monitor HR: Do not change the Wattage. Monitor your heart rate continuously.
4. Steady-State Check: Your body is considered to be at a steady-state if your heart rate varies by less than plus or minus 5 bpm during the final two minutes (Minutes 4-6).

Phase 3: Record Data (Final Minute)

1. Record Heart Rate (HR_ss): During the final minute of the stage (between Minute 5 and Minute 6), record the average or final steady-state heart rate (HR_ss) reached.
2. Record Power Output (W): Record the exact, constant Wattage (W) you maintained throughout the stage.

Warning: If your HR_ss is below 125 bpm or above 170 bpm, the test is invalid. You must cool down and repeat the test at a higher (or lower) constant Wattage.

Phase 4: Cool-down (5 Minutes)

1. Reduce your resistance and pedal slowly for 5 minutes to allow your heart rate to recover.

Data for Calculator Input

Once the test is complete and your steady-state heart rate fell within the 125 to 170 bpm window, you have the three key metrics for the calculator:

Data Point	Value to Input
Age	Your age in years.
Body Weight	Your weight in kg.
Watts	The constant power output (W) you maintained.
Steady-State HR	The HR in the final minute (HR_ss).