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Mettle: Week 2 | Max VO2

  • Balke 15 minute test

    Evidence:

    • Fitness tracker activity

      e.g. Strava, Garmin, Map My Run, etc...

This 15-minute running test requires participants to cover the maximum distance possible in 15 minutes. This test, designed by Bruno Balke, is one of many running field tests designed to measure aerobic fitness. This test has a formula to predict VO2max from the run distance.

  • Brief

Instructions

  • Participants run for 15 minutes, and the distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

Requirements

  • To ensure that participants don't just run down a big hill to get a good time/distance, you are required to run a looped circuit or perform shuttles between two markers. The loop/shuttles can be can be anywhere from 0.5 to 1.0km in distance.

Vo2 Max

VO2 max refers to the maximum amount of oxygen you can utilise during exercise. It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes. It's not the same thing as heart rate, though it can be just as effective, if not more so, to measure and track your fitness progress. 


You can use Balke's formula below to work out your predicted VO2 Max using the distance achieved during the test. For those without a calculator, do not panic, your score will be displayed on the Mettle leaderboard.


Balke's VO@ Max formula:

VO2 = 6.5 + 12.5 x kilometres covered


You can compare your score against the table below to see where you rank in terms of fitness and age category.


Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence Format:

  • Fitness tracker activity

    e.g. Strava, Garmin, Map My Run, etc...

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

  • Upload your evidence to our Team Rokman Facebook Group
  • Share the direct weblink to your fitness tracker activity
  • Share a link to a screenshot of your activity via a file-sharing website such as wetransfer.com

Scoring

Distance Achieved

4.02 km

3.93 km

3.84 km

3.75 km

3.66 km

3.57 km

3.48 km

3.39 km

3.30 km

3.21 km

3.12 km

3.03 km

2.94 km

2.85 km

2.76 km

2.67 km

2.58 km

2.49 km

2.40 km

2.31 km

2.22 km

2.13 km

2.04 km

1.95 km

1.86 km

1.77 km

1.68 km

1.59 km

1.50 km

1.41 km

1.32 km

Points

60

58

56

54

52

50

48

46

44

42

40

38

36

34

32

30

28
26
24
22
20

18

16

14

12

10

8

6

4

2

1

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

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