Multi-Stage Fitness Test
Brian Mackenzie explains how you can monitor the development of the your maximum oxygen uptake ( VO2max ) with the multi-stage fitness test ( MSFT )
Required resources
• a flat , non-slippery surface at least 20m in length
• 30m tape measure
• marking cones
• pre-recorded audio tape or CD
• tape recorder
• recording sheets
• assistant
• calculator .
How to conduct the test
The test is made up of 23 levels where each level lasts for approximately one minute . Each level comprises a series of 20m shuttles where the starting speed is 8.5km / hr and increases by 0.5km / hr at each level . On the tape or CD , a single bleep indicates the end of a shuttle and three bleeps indicates the start of the next level . The test is conducted as follows :
• Measure out a 20m section and mark each end with a marker cone .
• Carry out a warm-up programme of jogging and stretching exercises .
• The test is conducted .
• Place one foot on or beyond the 20m marker at the end of each shuttle .
• If you arrive at the end of a shuttle before the bleep , you must wait for the bleep and then resume running .
• Keep running for as long as possible until you can no longer keep up with the speed set by the tape , at which point you should voluntarily withdraw .
• If you fail to reach the end of the shuttle before the bleep you should be allowed two or three further shuttles to attempt to regain the required pace before being withdrawn .
• Record the level and number of shuttles completed at that level .
• At the end of the test , conduct a warm-down programme , including stretching exercises .
Analysis
Analysis of the result is by comparing it with the results of previous tests . It is expected that , with appropriate training between each test , the analysis would indicate an improvement .
The algorithm below will provide you with an estimate of your VO2max . Please note that , when compared to the MSF Table values , the calculator result can be in error by up to ± 0.3 mls / kg / min .
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