The Aastrand fitness test

The Aastrand test is a submaximal test conducted on a bicycle ergometer. It is completed within 5 minutes.

1. Choose a workload that will elicit a heart rate of 120-160 bpm after 5 minutes of bicycling.
2. The workload chosen should be either 50, 75, 100 or 150 watts
3. Bicycle at a constant pace (50-70 RPM) and note heart rate after 5 minutes.

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player

This calculator is also included in Fitness Test pro
Get it from App Store Get it from Google Play



This is the classical Aastrand test that has been used for more than 40 years. The formulas behind the test are based on regression analysis on several hundred subjects. The test is based on the association between heart rate and oxygen uptake and the association between workload in watts and oxygen uptake. By measuring the work and heart rate on a submaximal workload, an estimation can be made on the probable workload that could be performed at maximal heart rate.

There is however some uncertainty associated with estimation of maximal heart from age and therefore this test carries at least the same amount of uncertainty. Two thirds of the results from this test will be within a 15% deviation. Approximately 5% of the results will  be more than 30% wrong.

Performed under the same conditions this test is very good for tracking changes in fitness over time or estimating the mean fitness in a population. This can be done within minimal time and effort. 


Textbook of work physiology. Åstrand & Rodahl. 3rd ed. McGraw Hill 1986. Side 363-384.

#13 Judith 2018-11-07 23:15
Highly energetic article, I loved that a lot. Will there be a part 2?

My blog - fresh dumps:
#12 Micaela 2018-10-22 14:56
Fоr neweѕt news you have to pay a visit world wide web
and on web Ӏ found tis website as a finest web ρage f᧐r latest updates.

myweblog :: the new technology:
#11 Cornell 2018-09-24 12:46
Thiss blog ᴡas... how ɗo I ѕay it? Relevant!! Ϝinally I
have found sometging which helped me. Kudos!

Տtoр by my paɡe: aⅼl tv (Brittny:
#10 Pearline 2018-09-23 00:40
If sοme one wannts expert viiew гegarding running ɑ blog afterward і advise hіm/her to pay a quick visit tһіs weblog, Keеⲣ սp the pleasant job.

Нere iѕ mу site :: arduino:
#9 Gretchen 2018-09-13 05:43
I ⅼike this post, enjoyed tһiѕ one thankѕ fоr

Feel free to visit mʏ blog post ... thethaominhphu. ϲom:
#8 Casimira 2018-09-11 02:24
Ӏ enjoy, lead to I discovered juѕt what I useɗ tߋ Ьe lookіng for.
You have ended my 4 day long hunt! God Bless you man. Have a nice ɗay.


Also visit mʏ webpage ... thethaominhphu. ⅽom:
#7 gunadasa senaviratna 2013-11-16 12:24
dear sir.
can you explaine me..5minute bicycal test calculation..
#6 Derek Unsworth 2012-10-02 14:41
To get my heart rate up to 150 bpm I need
to pedal at 60 rpm at 250w
Add comment
Comments can not be used for advertising