Kalkulator VO₂max (Ujian Kembara Rockport)

Name: Hike Analytics
Author: AnalyticsZone Team

Anggarkan VO₂max (kecergasan aerobik) anda menggunakan Ujian Kembara Berjalan Kaki Rockport 1-Mile. Kenai sejauh 1 batu (1.61 km) sepantas mungkin, catatkan masa dan degupan jantung anda serta-merta selepas selesai.

Kira VO₂max

Umur (tahun):

Jantina:

Berat Badan:

Masa Kembara 1 Batu:minsaat

Degupan Jantung (sejurus selepas tamat):bpm

Nilai Rujukan VO₂max (ml/kg/min)

Lelaki

Umur	Kasihan	Adil	Bagus	Cemerlang	Superior
20-29	<33	33-38	39-45	46-52	>52
30-39	<31	31-36	37-43	44-50	>50
40-49	<29	29-33	34-40	41-47	>47
50-59	<26	26-31	32-38	39-45	>45
60+	<24	24-28	29-35	36-42	>42

Perempuan

Umur	Kasihan	Adil	Bagus	Cemerlang	Superior
20-29	<28	28-33	34-40	41-47	>47
30-39	<27	27-31	32-38	39-45	>45
40-49	<25	25-29	30-36	37-43	>43
50-59	<23	23-27	28-34	35-41	>41
60+	<21	21-25	26-32	33-39	>39

Kaedah: Ujian Kembara Rockport

Persamaan

VO₂max (ml/kg/min) = 132.853
                      - (0.0769 × Weight in lbs)
                      - (0.3877 × Age in years)
                      + (6.315 × Sex) [1 = male, 0 = female]
                      - (3.2649 × Time in minutes)
                      - (0.1565 × Heart Rate in bpm)

Validation:
  - Kline et al., Medicine & Science in Sports & Exercise (1987)
  - Correlation with lab-measured VO₂max: r = 0.88-0.93
  - Standard error: ±5 ml/kg/min

Protokol Ujian

Penyediaan:Elakkan aktiviti lasak 24 jam sebelum ujian; terhidrat dengan baik
Memanaskan badan:5-10 minit mendaki mudah
Ujian:Kenai sejauh 1 batu (1.61 km) sepantas mungkin sambil mengekalkan gaya berjalan mendaki (tidak berlari)
Pengukuran:Rakam masa (ke saat terdekat) dan kadar denyutan jantung serta-merta selepas selesai
Lagu:Trek rata 400m (4 pusingan) atau laluan 1 batu yang diukur

Expertly Reviewed by AnalyticsZone Team

This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.