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.
Stage 1 |
Elapsed time (mins) |
3 |
Grade (%) |
10 |
Degree (°) |
5.7 |
mph |
1.7 |
kph |
2.7 |
mins/mile |
35:18 |
mins/km |
21:56 |
Stage 2 |
Elapsed time (mins) |
6 |
Grade (%) |
12 |
Degree (°) |
6.8 |
mph |
2.5 |
kph |
4.0 |
mins/mile |
24:00 |
mins/km |
14:55 |
Stage 3 |
Elapsed time (mins) |
9 |
Grade (%) |
14 |
Degree (°) |
8 |
mph |
3.4 |
kph |
5.5 |
mins/mile |
17:39 |
mins/km |
10:58 |
Stage 4 |
Elapsed time (mins) |
12 |
Grade (%) |
16 |
Degree (°) |
9.1 |
mph |
4.2 |
kph |
6.8 |
mins/mile |
14:17 |
mins/km |
8:53 |
Stage 5 |
Elapsed time (mins) |
15 |
Grade (%) |
18 |
Degree (°) |
10.2 |
mph |
5.0 |
kph |
8.1 |
mins/mile |
12:00 |
mins/km |
7:27 |
Stage 6 |
Elapsed time (mins) |
18 |
Grade (%) |
20 |
Degree (°) |
11.3 |
mph |
5.5 |
kph |
8.9 |
mins/mile |
10:55 |
mins/km |
6:47 |
Stage 7 |
Elapsed time (mins) |
21 |
Grade (%) |
22 |
Degree (°) |
12.4 |
mph |
6.0 |
kph |
9.7 |
mins/mile |
10:00 |
mins/km |
6:13 |
Stage |
Elapsed time (mins) |
Grade (%) |
Degree (°) |
mph |
kph |
mins/mile |
mins/km |
1 |
3 |
10 |
5.7 |
1.7 |
2.7 |
35:18 |
21:56 |
2 |
6 |
12 |
6.8 |
2.5 |
4.0 |
24:00 |
14:55 |
3 |
9 |
14 |
8 |
3.4 |
5.5 |
17:39 |
10:58 |
4 |
12 |
16 |
9.1 |
4.2 |
6.8 |
14:17 |
8:53 |
5 |
15 |
18 |
10.2 |
5.0 |
8.1 |
12:00 |
7:27 |
6 |
18 |
20 |
11.3 |
5.5 |
8.9 |
10:55 |
6:47 |
7 |
21 |
22 |
12.4 |
6.0 |
9.7 |
10:00 |
6:13 |
Compare this with the four-stage protocol.
Stage 1 |
Elapsed time (mins) |
3 |
Grade (%) |
10 |
Degree (°) |
5.7 |
mph |
1.7 |
kph |
2.7 |
mins/mile |
35:18 |
mins/km |
21:56 |
Stage 2 |
Elapsed time (mins) |
6 |
Grade (%) |
14 |
Degree (°) |
8 |
mph |
3.4 |
kph |
5.5 |
mins/mile |
17:39 |
mins/km |
10:58 |
Stage 3 |
Elapsed time (mins) |
9 |
Grade (%) |
18 |
Degree (°) |
10.2 |
mph |
5 |
kph |
8.1 |
mins/mile |
12:00 |
mins/km |
7:27 |
Stage 4 |
Elapsed time (mins) |
to exhaustion |
Grade (%) |
22 |
Degree (°) |
12.4 |
mph |
6 |
kph |
9.7 |
mins/mile |
10:00 |
mins/km |
6:13 |
Stage |
Elapsed time (mins) |
Grade (%) |
Degree (°) |
mph |
kph |
mins/mile |
mins/km |
1 |
3 |
10 |
5.7 |
1.7 |
2.7 |
35:18 |
21:56 |
2 |
6 |
14 |
8 |
3.4 |
5.5 |
17:39 |
10:58 |
3 |
9 |
18 |
10.2 |
5.0 |
8.1 |
12:00 |
7:27 |
4 |
to exhaustion |
22 |
12.4 |
6.0 |
9.7 |
10:00 |
6:13 |
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.
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