# The Aastrand fitness test

**Instructions:**

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.

**Background:**

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.

**Reference:**

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

## Comments

piece of writing.

Also visit my blog: máy làm mát: http://maylammat.org

think. Also, thanks for allowing for me to comment!

Visit my web page; may

lam mat gia re: http://thegioimaylammat.com/quat-dieu-hoa-hanami-lam-lanh-khong-khi-bang-hoi-nuoc/

provide a fuⅼl a refund guarantee ѡithin tҺree days оf

your purchase.

Аlso visit my blog :: cccam

server free test cline: http://www.cccam.ml/cccam-test-line-free

This post actually made my day. You cann't imagine

simply how much time I had spent for this information! Thanks!

Also visit my page máy làm mát hải nam: http://maylammat.org

look at and do it! Your writing taste has been amazed me.

Thanks, very great article.

Here is my page; elsbet: http://baclofen10mg.win

Loss Weight loss with deep breath, pause, and then get back metabolism results in fewer calories being used.

Rest days are important, though, so it you are not eating enough

or enough that you burn more fat, faster.

Calculate the amount of calories you need much as aerobic activity such as running.

Garcinia

Cambogia From Dr Oz Show: https://iway.rosemont.edu/ICS/icsfs/new-weight-loss-pill-dr-oz.html?target=9d12a0fe-6794-49a5-9ebc-c6f5b3489724

my blog post ... Ourtime dating website: http://ezdatingsite.com/

can you explaine me..5minute bicycal test calculation..

to pedal at 60 rpm at 250w

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.

Personal Trainer CT

2. Can you expand this calculator to 175 and 200w?

3. For me it seems like cadence around 70rpm gives me the most correct results based on earier vomax test and other calulators. Cadence below 60 gives me too high vo2max.