The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 3-2. Stages and Work Rates for Cycle ErgometerExercise TestingStageWork Rates0 Warm-up1 450 kcal/hr2 550 kcal/hr3 650 kcal/hr4 750 kcal/hrTable 3-3. Cycle Ergometer Test FormName:____________________ Age:_____Weight in kg * :_____ Estimated Max HR ** :_____Stage Kcal/hr Heart Rate1 4502 5503 6504 750*To convert your weight from pounds to kg, divide by 2.2. **Estimate your maximal heart rate as220 - your age.Estimating Maximal Aerobic CapacityLook at the example in Figure . Heart rate has been plotted against each energyexpenditure. Estimate your maximal heart rate as 220 - YOUR AGE. Plot your heart ratevalues at each kcal/hr and draw the line of best fit through your points as in Figure (Thisshould be a fairly straight line). Extend the line so you can also plot your estimated maximalheart rate on the line. Estimate your maximal aerobic capacity (in L/min), and thennormalize for body weight: divide your VO 2max by your weight in kg. For example if yourmaximal oxygen uptake was 4.2 L of oxygen/min (4,200 ml) as in the examples below, andyou weigh 85 kg, your normalized maximal oxygen uptake would be 4.2 L or 4,200 ml/8538 Cardiorespiratory Conditioning