Introduction

The Bruce protocol treadmill test estimates a person's VO₂ max by having them complete a multi-stage treadmill test in which the speed and grade increase every three minutes.

Test procedure

The Bruce protocol was originally presented as a four-stage test.

Later modifications resulted in the seven-stage protocol, which is widely used, and is assumed by this calculator.

The test begins at a speed of 1.7 mph (2.7 kph) with a treadmill gradient of 10&percent; (5.7°). After three minutes, the speed is increased to 2.5 mph (4.0 kph) and the treadmill gradient is increased to 12% (6.8°).

The full seven-stage protocol is shown below. Each stage lasts for three minutes, and elapsed time refers to the cumulative time at the end of the stage.

Compare this with the four-stage protocol.

Benefits & Drawbacks

Benefits

• The test protocol is simple.
• The test is suitable for a wide range of fitness levels since it begins at a relatively slow walking pace.
• The test takes 21 minutes or less to complete.
• You can measure your heart rate at the end of the test in order to make an estimate of your maximum heart rate.

Drawbacks

• The test requires exercising to exhaustion, which may mean it's unsuitable for people with health conditions.

Using the calculator

To use the calculator, specify male or female, and then enter the time at which you could no longer continue walking.

Check out our other calculators for estimating VO₂ max.

↑ go to calculator

Pace tables

For men, VO₂ max can be estimated from this equation, where T is elapsed time in minutes:

VO2 max = 14.76 − (1.379 × T/60) + (0.451 × T2) − (0.012 × T3);

For women, VO₂ max can be estimated from this equation , where t is elapsed time in seconds:

VO2 max = 0.073 × t − 3.9

↑ go to calculator

Pace band creator

Calculators

• Balke treadmill test
• Balke 15-minute run test
• VO₂ max calculator
• Reverse VO₂ max calculator
• Cooper test