Multi-Stage Fitness Test

How fit are you? Can you match super fit Lance Armstrong’s VO2 max of 82.5 ml./kg./min.).

The objective of the Multi-Stage Fitness Test (MSFT) is to monitor the development of the athlete's maximum oxygen uptake (VO2 max).

The test is made up of 23 levels where each level lasts approx 1 minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level.

The following is a table of predicted maximum oxygen uptake values (VO2 Max) for the Multistage Fitness Test. It was developed by the Department of Physical Education and Sports Science Loughborough University, 1987.

Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
6	2	33.6	7	2	37.1
6	4	34.3	7	4	37.8
6	6	35.0	7	6	38.5
6	8	35.7	7	8	39.2
6	10	36.4	7	10	39.9
Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
8	2	40.5	9	2	43.9
8	4	41.1	9	4	44.5
8	6	41.8	9	6	45.2
8	8	42.4	9	8	45.8
8	11	43.3	9	11	46.8
Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
10	2	47.4	11	2	50.8
10	4	48.0	11	4	51.4
10	6	48.7	11	6	51.9
10	8	49.3	11	8	52.5
10	11	50.2	11	10	53.1
			11	12	53.7
Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
12	2	54.3	13	2	57.6
12	4	54.8	13	4	58.2
12	6	55.4	13	6	58.7
12	8	56.0	13	8	59.3
12	10	56.5	13	10	59.8
12	12	57.1	13	13	60.6
Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
14	2	61.1	15	2	64.6
14	4	61.7	15	4	65.1
14	6	62.2	15	6	65.6
14	8	62.7	15	8	66.2
14	10	63.2	15	10	66.7
14	13	64.0	15	13	67.5
Level	Shuttle	VO2 Max	Level	Shuttle	VO2 Max
16	2	68.0	17	2	71.4
16	4	68.5	17	4	71.9
16	6	69.0	17	6	72.4
16	8	69.5	17	8	72.9
16	10	69.9	17	10	73.4
16	12	70.5	17	12	73.9
16	14	70.9	17	14	74.4

MALE (Values in ml./kg./min.).

Age		Very Poor	Poor		Fair	Good	Excellent	Superior
13 - 19		<35.0	35.0 - 38.3		38.4 - 45.1	45.2 - 50.9	51.0 - 55.9	>55.9
	Vo2 max			Sport
	>75 ml/kg/min			Endurance Runners and Cyclists
	65 ml/kg/min			Squash
	60-65 ml/kg/min			Football (male)
	55 ml/kg/min			Rugby