The Navy SEAL Physical Fitness Guide - Human Performance

38 Cardiorespiratory Conditioning

*To convert your weight from pounds to kg, divide by 2.2. **Estimate your maximal heart rate as

220 - your age.

Estimating Maximal Aerobic Capacity

Look at the example in Figure. Heart rate has been plotted against each energy

expenditure. Estimate your maximal heart rate as 220 - YOUR AGE. Plot your heart rate

values at each kcal/hr and draw the line of best fit through your points as in Figure (This

should be a fairly straight line). Extend the line so you can also plot your estimated maximal

heart rate on the line. Estimate your maximal aerobic capacity (in L/min), and then

normalize for body weight: divide your VO2max by your weight in kg. For example if your

maximal oxygen uptake was 4.2 L of oxygen/min (4,200 ml) as in the examples below, and

you weigh 85 kg, your normalized maximal oxygen uptake would be 4.2 L or 4,200 ml/85

Table 3-2. Stages and Work Rates for Cycle Ergometer

Exercise Testing

Stage Work Rates

0Warm-up

1 450 kcal/hr

2 550 kcal/hr

3 650 kcal/hr

4 750 kcal/hr

Table 3-3. Cycle Ergometer Test Form

Name:____________________ Age:_____

Weight in kg*:_____ Estimated Max HR**:_____

Stage Kcal/hr Heart Rate

1 450

2 550

3 650

4 750