The Aastrand fitness test

The Aastrand test is a submaximal test conducted on a bicycle ergometer. It is completed within 5 minutes.

1. Choose a workload that will elicit a heart rate of 120-160 bpm after 5 minutes of bicycling.
2. The workload chosen should be either 50, 75, 100 or 150 watts
3. Bicycle at a constant pace (50-70 RPM) and note heart rate after 5 minutes.

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player

This calculator is also included in Fitness Test pro
Get it from App Store Get it from Google Play



This is the classical Aastrand test that has been used for more than 40 years. The formulas behind the test are based on regression analysis on several hundred subjects. The test is based on the association between heart rate and oxygen uptake and the association between workload in watts and oxygen uptake. By measuring the work and heart rate on a submaximal workload, an estimation can be made on the probable workload that could be performed at maximal heart rate.

There is however some uncertainty associated with estimation of maximal heart from age and therefore this test carries at least the same amount of uncertainty. Two thirds of the results from this test will be within a 15% deviation. Approximately 5% of the results will  be more than 30% wrong.

Performed under the same conditions this test is very good for tracking changes in fitness over time or estimating the mean fitness in a population. This can be done within minimal time and effort. 


Textbook of work physiology. Åstrand & Rodahl. 3rd ed. McGraw Hill 1986. Side 363-384.

#10 Alisa 2018-03-19 23:33
Hеllo! I could haѵe sworn I'vе visitted tһiѕ website before but aftеr looking
at many of the posts І realized it's new
tο me. Anyᴡays, I'm cеrtainly delighted Ι came acrоss
it ɑnd I'll ƅe book-marking іt and checking ƅack ⲟften!

my homepаgе: drama:
#9 Mariano 2018-03-19 12:07
I'm gone to convey my little brother, thаt һe shоuld aⅼso pay a visit tһis website on regular
basis tօ taҝe updated frоm ⅼatest news.

my site new tech:
#8 Roseanne 2018-03-19 09:37
My developer іѕ tryіng to perduade me to m᧐ᴠе to
.net fгom PHP. I have always disliked thhe idea Ьecause of the costs.

Βut he's tryiong none the less. I've been usіng WordPress օn numerous websites fοr abоut ɑ tv series:
yеaг аnd am nervous aƅօut switching to another platform.
I һave hearⅾ ɡreat things ɑbout

Is theгe а way I can import all my wordpress ϲontent into it?
Any һelp would be gгeatly appreciated!
#7 gunadasa senaviratna 2013-11-16 12:24
dear sir.
can you explaine me..5minute bicycal test calculation..
#6 Derek Unsworth 2012-10-02 14:41
To get my heart rate up to 150 bpm I need
to pedal at 60 rpm at 250w
#5 mohamad 2011-09-02 20:35
What about Wingate test?!
#4 Haley Leas 2011-08-23 17:48
I Think This Could Tell You More Thing How To Work It.
#3 Morten Z 2010-10-09 14:15
CT -> Yes you can get the calculator on your own website. Just send a mail to .

sun -> 1) This calculator is based on a mathematical transformation of Aastrands original tables, so there is no is formula to give away. 2) No, sorry. 3)In the original protocols cadence was set to 60 RPM, so you should aim for that.
Add comment
Comments can not be used for advertising