Name EXAMINER:

Sex/Age

Date

Aerobic Fitness
Workload 1 (kpm/min)
Minute 1 Heartrate
2 Heartrate
3 Heartrate
4 Heartrate

Workload 2 (kpm/min)
Minute 1 Heartrate
2 Heartrate
3 Heartrate
4 Heartrate

Workload 3 (kpm/min)
Minute 1 Heartrate
2 Heartrate
3 Heartrate
4 Heartrate

VO2 Max (ml/kg/min)

Classification
Comments:
YMCA Submaximal Bicycle Test Procedures

1. Stay out the precaution before performing the test such as reporting on any discomfort (difficult in
breathing, dizzy and feeling of vomit). Examiner should observe for the change of the client’s response
during the test.
2. Seat the client in a suitable and comfortable position.
3. Client should perform 1 minute of warm-up exercise in resistless environment. Let the client to
accommodate the ergometer in 50rpm.
4. Set the ergometer to 0.5Kp (first load) and start counting the time. Instruct the client to continue the speed
in 50rpm. Record the heart rate at the end 30 seconds before the end of the 2nd and 3rd minute, times the
reading by 2 to estimate the heart rate of that minute.
5. If the difference between the 2nd and 3rd minute was greater than 5, repeat the above step into the 4th minute
and so-on until the heart rate becomes steady.
6. When the first workload was finished, process to the next workload level. The workload of the following
stage was depended to the first workload performance (please refer to the table below for details).
7. Continue the test until 2 readings were found in-between 110 – 150 HR/m.
8. Set the ergometer resistance back to 0.5Kp and cool-down the client.
9. Draw a chart by using the readings in-range (110 – 150), estimate the maximal HR.

1st Workload
150 kgm
0.5 Kp

HR < 80 HR HR >100
80 - 90 HR 90 – 100

2nd 750 kgm 600 kgm 450 kgm 300 kgm

workload 2.5 Kp 2.0 Kp 1.5 Kp 1.0 Kp

3rd 900 kgm 750 kgm 600 kgm 450 kgm

workload 3.0 Kp 2.5 Kp 2.0 Kp 1.5 Kp

4th 1050 kgm 900 kgm 750 kgm 600 kgm

workload 3.5 Kp 3.0 Kp 2.5 Kp 2.0 Kp