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Workout Program to Regain Cardiovascular Endurance

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A 30 year old male was able to last 9 minutes on the Bruce protocol sub-max test. What is his VO2Max? Design a six week workout program for him to help him regain his cardiovascular endurance.

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This solution gives a six week workout program for a 30 year old male to regain cardiovascular fitness.

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A 30-year-old male was able to last 9 minutes on the Bruce protocol sub-max test. What is his VO2Max? Design a six-week workout program for him to help him regain his cardiovascular endurance.

To calculate the VO2Max for a 30-year old male lasting nine minutes on the Bruce protocol sub-max test, one would use the following equation:

VO2max = 14.8 - (1.379 * T) + (0.451 * T^2) - (0.012 * T^3)

T = time in minutes, in this case nine minutes, so the subjects Vo2 max equals 30.172.

Based upon this result, the subject falls in the category of 'very poor' according to normative data. (Heywood, 1998). In order for the subject to regain his cardiovascular endurance, he should follow the schedule below:

Week 1:
Day 1: Run as fast as he can for 3 minutes, rest for 3 minutes, then run the same distance, only 20% slower (so he would run the same distance in 3 minutes, 36 seconds, rest for 30 seconds). Repeat 3 times.
Rest day
Day 3: Run as fast as he can for 2 minutes. Note the distance covered in that time, rest for 2 minutes, than run the same distance 15% slower (in 2 minutes 18 seconds, with a 25 second rest). Repeat 3 times.
Week 2:
Day 1: Run as fast as he can for 3 minutes, rest for 3 minutes, then run the same ...

Solution provided by:
Sally Baldwin, Ed.D
Education
  • BA, University of Southern California
  • MSS, United States Sports Academy
  • Ed.D, Boise State University
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