RM 10–FM: Comparative Chart of Cardiorespiratory Endurance (CRE) for Unfit and Fit Individuals
(Based on Performance on 20 m Beep Test )
Level of Fitness Level Completed on 20m Beep Test
4
VO2 Max* mL/kg/min.
26
Moderate Intensity (60% of VO2 Max)
15.6 walking fast 15 min./mile
Vigorous Intensity (80% of VO2 Max)
20.8 slow jog 48.512 running at 8 mph 7.5 min./mile
Unfit—Low CRE
Very Fit—High CRE
14
60.64
36.384 running at 6 mph 10 min./mile
* VO2 Max—the maximum amount of oxygen, in millilitres, one can use in one minute per kilogram of body weight.
Pace min./mile
30 20 15 12 10 8.571428571 7.5 6.666666667 6 5.454545455 5
Treadmill Speed mile/hr. (mph)
2 3 4 5 6 7 8 9 10 11 12
ACSM* Walk/Run Equations metres/min.
53.6 80.4 107.2 134 160.8 187.6 214.4 241.2 268 294.8 321.6 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2
VO2 Max mL/kg/min.
8.86 11.54 14.22 30.3 35.66 41.02 46.38 51.74 57.1 62.46 67.82
*ACSM—American College of Sports Medicine.
Completed Level on 20 m Beep Test
4 5 6 7 8 9 10 11 12 13 14 15
Corresponding VO2 Max mL/kg/min.
26.04 29.5 32.95 36.42 39.88 43.3 46.8 50.26 53.7 57.2 60.64 64.1