Fitness testing VO2 tests/bleep testing Results
Tuesday 29th August 2005

Barnes Runners have started an number of fitness testing evenings and interval training nights to ascertain members fitness levels and to use these results as a gauge to monitor their improvement whilst in training. The VO2 test or bleep test as it more commonly known, is predominantly a way of measuring your improving Cardio Vascular fitness. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, you can use in one minute per kilogram of body weight. Those who are more fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.
The tests were undertaken on the Barne Elns Running Tarck and the results are as follows:

Barnes Runners should be very proud of yourselves. As you are not full time athletes, I think that you have done very well in achieving these results. Regular testing evenings will ensue to ensure that we keep track of our members cardio vascular fitness.

Group 1 Score Predicted V02 Max
Katrina Latz 6.2 34.3
Maggie Levien 8.4 41.1
Kate Eslmore 8.4 41.1
Marina Oltman 6.2 33.6
Nicola McGrath 7.1 37.1
Suzi Hall 8.0 40.5
Oscar Sumpter 10.0 47.4

 

Group 2 Score Predicted V02 Max
Ian 13.0 57.6
Tim 8.0 40.5
Julian 12.12 57.6
Cathy 7.0 37.1
Brent 12.10 55.4
Peter 10.2 48.0
Paul 8.0 41.8
Alex 10.0 47.4


We can utilise the above scores to track our overall fitness improvement. Please find below the detail of bleep test and its relevancy.Additional information that maybe of interest to members. Barnes Runners will re visit the test in approximately 6-8 weeks.


   
   

 


This is a multi-stage fitness test, also known as the bleep. A sub-maximal aerobic test or beep or shuttle run test, is often used to estimate a persons VO2 Max (maximum oxygen uptake). This is a good gauge on someones aerobic fitness and a barometer which you can use to keep tabs on your CV improvement.

The bleep test involves running continuously between two points that are 20m apart. These shuttle runs are done in time to pre-recorded bleep sounds on a pre-recorded cassette. The time between the recorded bleeps decrease after each minute. The test usually consists of 23 levels. Each level lasts 60 seconds. A level is basically a series of 20 meter 'shuttle runs'. The starting speed is normally 8.5 km/hr and then increases by 0.5km/hr with each new level. A tape used for this test gives a single bleep at intervals, which indicates the end of a shuttle, and 3 bleeps indicates the start of the next level.

The tests will be held in two groups and not on an individual basis and will be a bit a of fun as well as there being a serious point to it. There is no pressure for a member to take part and if you do not wish to do so then there will be the normal run instead. The bleep test will be held at Barne Elms Sporting track this Tuesday, but we will meet at the clubhouse as normal. Richmond Upon Thames Athletic Association and Fulham Tri Athlon have very kindly agreed to let us share the use of the track for the evening. Please note though we cannot use the track until 7.45 so there will be a very slow warm up for 20 minutes beforehand. Therefore, I estimate that the evenings events will take a little longer than normal. I have done a number of these fitness tests and they are good fun and are also encouraging to see what you can achieve when you put your mind to it.

A degree of caution is required in administering the test, in that you have to push yourself relatively hard to the point where you can no longer maintain the pace dictated by the tape. If you are suffering from any injury or illness, or if you have any reason to think you may not be in a good general state of health, you should consult a doctor before doing this test and/or not tale part. Please notify me if you have any condition that could be exaggerated with this test.