Cardiovascular Capacity

1. Place the cones 20 meters apart from each other.

2. Choose on which side the participant/s would start

3. The participant/s will wait for the beep to begin running to the other cone.

4. Participant/s must reach the other cone before the beep to clear the level.

5.If the participant didn’t reach the other cone before it beeps. You can now record the level and number of cones reached by the participant/s.

Take note:

- Make sure to step behind the cone to reach the 20 meters.

- Explain to the athletes that there are levels of the beep and as the levels go higher the interval of beep shortens. 

●        Marker cones and lines are positioned with a 30-meter gap to demarcate the sprint distance.

●        Two more cones are positioned at a distance of 10 meters from each end.

●        Upon receiving instructions from the timer, the participant places one foot at the initial line.

●        Upon hearing the cue “go,” two stopwatches are simultaneously initiated

●        The participant engages in a maximal sprint for the full 30 meters without slowing down prior to reaching the finish line.

●        One stopwatch is used to time the sprint, the other continues to run.

●        The time taken for the first sprint is recorded.

●        To decelerate and make a turn, participants utilize the 10-meter cones before returning to the 30-meter starting point, which now serves as the new starting line.

•  The next sprint occurs in the opposite direction. Each 30-meter sprint begins 30 seconds after the commencement of the preceding run, with the next sprints starting at intervals of 30 seconds, 1 minute, 1.5 minutes, 2 minutes, and so on, after the initiation of the initial sprint.

• This cycle continues until ten sprints are completed, starting at 30 sec, 1 min, 1.5 min, 2 min etc after the start of the first sprint.

• With the goal of completing a 2.4km distance in the shortest possible time, the test subject starts behind the starting line. At the starting command, the stopwatch is started as the test subject runs the entire 2.4km distance at their own pace. Walking is allowed if the test subject is unable to perform the test at a running pace. The stopwatch is stopped after completing the 2.4km distance.

VO2 Max is measured using the formula VO2 max = (483/time in minutes) + 3.5