A Canadian Air Force Search and Rescue treadmill test
- Mike Burnside
- Apr 12, 2024
- 3 min read
Updated: Sep 16
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Putting VO2 Max into some perspective:
Of late fitness articles in the news indicate a growing interest in both performance and health-related aerobic, and especially the measures of VO2 Max and the testing thereof. The science of human aerobic and cardio-vascular and pulmonary fitness was formulated in the late 1800s, and VO2 Max (volume of oxygen utilized by mostly the working muscles) has been around since the 1920s.
Especially since the eighties, population aerobic tests are based on strong correlations for VO2 Maximum measures to suggest risks for various diseases and even death. Abilities to climb 5 flights of stairs used to be a cut-off for qualifying for certain types of surgeries. Frail persons could be categorized as below 10 ml/kg/min (milliliters of oxygen utilized by a person's body part of one kilogram--within a time frame of one minute) ; 6 ml/kg/min being extremely frail.
I had a 95 year old client who became virtually bed ridden, so getting this person from 6 to, say, 8-10 ml/kg/min had him regain making his own meals, walking around his apartment, leaving his apartment for various appointments and socials with his walker!
The average person may be somewhere between 25-35 ml/kg/min. 35 ml/kg/min is a minimal requirement for the Canadian Armed Forces non combat personnel. Vigorous persons of all ages could be anywhere from 35-55 ml/kg/min. Elite endurance athletes have been as high as 90 ml/kg/min.
So, yes, VO2 Maximum is a significant measure that especially frail persons--and others needing improvement--might consider. Improving by way of structured aerobic/cardio-vascular conditioning (which can often call for resistance exercise as well) is now recognized as a valid and effective prescription by various medical specialists. Supervision and instruction is given by clinical exercise physiologist/kinesiologists.
For myself, I wish to attain and maintain an aerobic measurement that is typically found amongst 19-29 year old males (a "good" category.
One treadmill test that I am familiar with is through the Canadian Air Force, a Search and Rescue Technician personnel minimal standard aerobic fitness test. Passing this particular test is akin to a Very Good category for adult males. Think of the ability to play high school basketball.
The Canadian Search and Rescue treadmill test has a 21 minute minimal duration at 3.5 mph, carrying a 55 lb pack. First 6 minutes serve as a warm-up; going from a two degree incline, to four, and then 6 degrees. The next 15 minutes are at 8 degrees (3.5 mph). If completed to this point (total 21 minutes)--a pass mark is given. The further testing involves a degree increase each subsequent minute--up to 15 degrees. Even further fitness involves staying at 15 degrees while adding .5 mph with each subsequent minute. 33 minutes is top performance, 30 is the organization's average.
Years ago, I had a Canadian Coast Guard officer as an insurance case (knee rehab and fitness). My reports refer to this Canadian search and rescue test passing cut-off as being an approximate VO2 max of 48 ml/kg/min.
The minimum 21 minute pass mark is what I am training at this point. By July 1, I will likely lose 10-15 lbs, and the present 35 lb pack will increase to 55 lb by then. Summer brings more opportunities to go mountain hiking with a pack. Summer ocean swimming and increased biking also helps bring down the body fat.
The Norwegian test is in a separate post: Note the speed of this test compared to the Canadian one described above.
My more challenging training program(s) at various time in the past coupe of years:
6 x 300 m up hill and back down hill with 40 lb pack (6x 600 m=3600 m); jog up, walk down
2 x 3000 m walk with 40 lb pack (one hour rest between 3000 m walks)
5 x 300 m hill and back (no pack); up hill, 30 sec jog to 20 sec run to 10 sec spring; walk down hill OR
8 x one minute heavy breath followed by one minute recovery walk--on relatively flat soft trail
These would be considered 'Hard' days for me!
Supplement aerobic development includes swims of 400 m, bike 6-12 k, easy jogs and brisk walks most days of the week
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