The password to input values into the yellow cells is: change

BMI
Input Input
Weight (lbs) Weight (kg) Height (feet) Height (in) Height (m)
(e.g. 130) (output) (e.g. 5) (e.g. 4) (output)

185 84.1 6 1 1.85

BMI (kg/m2) = 24.5

Underweight < 18.5

Normal 18.5 - 24.9
Overweight 25.0 - 29.9
Obesity
Class I 30.0 - 34.9
Class II 35.0 - 39.9
Class III > 40

The password to unprotect the sheet is: P680

The password to input values into the yellow cells is: change
Estimated Heart Rate Max Measured HRmax
Input 220-age. Input Use if available.
Age (years) Measured BPM
(e.g. 25) (e.g. 200)

32 200

HRmax (bpm) = 188.0

Gellish* HRmax (bpm) = 185.5

HRmax = 206.9-(0.67*age)
*Gellish et. al. MSSE, 2007;39(5):822-829

Intensity for Target Heart Rate Range

HRmax:
Very Light < 50% HR Max Method
Light 50-63% Input
Moderate 64-76% Low Intensity (%) High Intensity (%)
Hard (Vigorous) 77-93% (e.g. 0.70) (e.g. 0.90)

Very Hard > 94% 0.70 0.90

Maximal 100%
Target HR range:
Low (bpm) =
131.6

Target HR range:
High (bpm) = 169.2

HRR:
HRR (bpm) = (HRmax - HRrest)(Intensity) + HRrest

Very Light < 20% HR Reserve Method (Karvonen Method)

Light 20-39% Input
Moderate 40-59% Resting HR (bmp) Low Intensity (%)
Hard (Vigorous) 60-84% (e.g. 70) (e.g. 0.60)

Very Hard > 85% 60 0.60

Maximal 100%
Target HR range:
Low (bpm) = 136.8

Target HR range:
High (bpm) = 168.8
The password to unprotect the sheet is: P680
 (HRmax)(intensity)

With known HRmax

140.0
=
With known HRmax
180.0
=

arvonen Method)

High Intensity (%)

(e.g. 0.80)

0.85

With known HRmax

144.0
=
With known HRmax
179.0
=
The password to input values into the yellow cells is: change
%VO2R Method

Max VO2: Measured or Estimated Rest VO2: Measured or Estimated

Input Input The resting VO2 will
VO2max (ml/kg/min) VO2rest (ml/kg/min) generally be 3.5
(e.g. 40) (e.g. 3.5) ml/kg/min (1 MET).
30 3.5

Intensity for %VO2R Range

%VO2R:
%VO2 (ml/kg/min) = (VO2max - VO2rest)(Intensity) + VO2rest
¡ VO2rest = unless measured, use 3.5 ml/kg/min (1 MET).

Very Light < 20%

Light 20-39% Input
Moderate 40-59% Low Intensity (%) High Intensity (%)
Hard (Vigorous) 60-84% (e.g. 0.40) (e.g. 0.60)

Very Hard > 85% 0.50 0.60

Maximal 100%
Target VO2 range:
Low (ml/kg/min) =
16.8

Target VO2 range:

High (ml/kg/min) =
19.4

MET Cost: METs = %VO2 / 3.5 ml/kg/min

¡ 3.5 ml/kg/min is 1 MET.
 The desired MET cost for an activity is a function of the desired intensity of VO2max.
 With known MET cost, use Compendium of Physical Activities* to find a desired activity
that matches MET cost.

MET Cost: Low

%VO2= 4.8

MET Cost: High

%VO2= 5.5

Metabolic Equations (Table D-1)

Walking Speed:

%VO2 (ml/kg/min) = (0.1*speed) + (1.8*speed*grade) + VO 2rest

¡ 0.1 is the oxygen cost of the horizontal component of walking. 0.1 mL of oxygen are needed
to transport each kg of body weight a horizontal distance of one meter (ml/kg/min).
¡ Speed is m/min. (1 mph = 26.8 m/min)
¡ 1.8 is the oxygen cost of the vertical component of walking. 1.8 mL of oxygen are needed to
raise each kg of body mass one meter of vertical distance (ml/kg/min).
¡ Grade is the percent grade in decimal form.
 %VO2 (ml/kg/min) = (0.1*speed) + (1.8*speed*grade) + VO 2rest
¡ 0.1 is the oxygen cost of the horizontal component of walking. 0.1 mL of oxygen are needed
to transport each kg of body weight a horizontal distance of one meter (ml/kg/min).
¡ Speed is m/min. (1 mph = 26.8 m/min)
¡ 1.8 is the oxygen cost of the vertical component of walking. 1.8 mL of oxygen are needed to
raise each kg of body mass one meter of vertical distance (ml/kg/min).
¡ Grade is the percent grade in decimal form.
¡ VO2rest = 1 MET = 3.5 ml/kg/min.

Low VO2 with 0% grade: High VO2 with 0% grade:

Speed (m/min) 132.5 Speed (m/min) 159.0
Speed (mph) 4.9 Speed (mph) 5.9

Walking Grade:

Grade with known speed: Low VO2:

Input Grade of Treadmill: 2.3%
Speed (mph)
(e.g. 2.5) High VO2:
3.5 Grade of Treadmill: 3.9%

Running Speed:

%VO2 (ml/kg/min) = (0.2*speed) + (0.9*speed*grade) + VO 2rest

¡ 0.2 is the oxygen cost of the horizontal component of running. 0.2 mL of oxygen are needed
to transport each kg of body weight a horizontal distance of one meter (ml/kg/min).
¡ Speed is m/min.
¡ 0.9 is the oxygen cost of the vertical component of running. 0.9 mL of oxygen are needed to
raise each kg of body mass one meter of vertical distance (ml/kg/min).
¡ Grade is the percent grade in decimal form.
¡ VO2rest = 1 MET = 3.5 ml/kg/min.

Low VO2 with 0% grade: High VO2 with 0% grade:

Speed (m/min) 66.3 Speed (m/min) 79.5
Speed (mph) 2.5 Speed (mph) 3.0

Running Grade:

Grade with known speed: Low VO2:

Input Grade of Treadmill: -6.5%
Speed (mph)
 (e.g. 2.5) High VO2:
3.5 Grade of Treadmill: -3.4%

Leg Cycling:

%VO2 (ml/kg/min) = (1.8 * work rate / body weight) + VO 2rest + 1 MET

¡ 1.8 is the oxygen cost of cycling against the external load (ml/kg/min).
¡ Work Rate is kg*m/min.
¡ Body Weight is in kg.
¡ VO2rest = 1 MET = 3.5 ml/kg/min.
¡ 1 MET represents the oxygen cost of the leg movement for unloaded cycling = 3.5 ml/kg/min.

**Must have weight entered on the BMI sheet.**

Low VO2: High VO2 :
Work Rate Work Rate
(kg*m/min) 455.5 (kg*m/min) 579.3

Work Rate (kg*m/min) = (Resistance setting)(Distance)(Pedal cadence)

Resistance: setting on bike (kg).
Distance: flywheel travels in a revolution (m). Monark = 6 m; Tunturi & BodyGuard = 3 m.
Pedal cadence: pedaling frequency (revolutions/minute). Must be between 50-60 rpm or else
the unloaded oxygen cost will change.

Resistance Setting
Input
Distance (m) Resistance setting on bike:
(e.g. 6) Low VO2:
6 Resistance (kg) 1.3
Input
Pedal (rev/min)
(e.g. 60) High VO2 :
60 Resistance (kg) 1.6

The password to unprotect the sheet is: P680

 *Ainsworth BE, et al. Compendium of physical activities: an update of activity codes and MET intensities.
ity of VO2max. Medicine & Science in Sport & Exercise. 2000;32:S498-S516.
a desired activity *Ainsworth BE, et al. 2011 Compendium of physical activities: a second update of codes and MET values.
Medicine & Science in Sport & Exercise. 2011;43(8):1575-1581.
https://sites.google.com/site/compendiumofphysicalactivities/home

O 2rest
L of oxygen are needed
(ml/kg/min).

f oxygen are needed to

O 2rest
L of oxygen are needed
(ml/kg/min).

f oxygen are needed to

VO 2rest
L of oxygen are needed
(ml/kg/min).

of oxygen are needed to

.
st + 1 MET

cling = 3.5 ml/kg/min.

)(Pedal cadence)
& BodyGuard = 3 m.
ween 50-60 rpm or else
odes and MET intensities.

e of codes and MET values.

The password to input values into the yellow cells is: change
Metabolic Energy Cost for Physical Activity

kcal/min = (METs*3.5*body weight) / 200

¡ METs: net metabolic cost of activity.
¡ Body weight: kg.
(May need to subtract 1 to get net MET cost. Do NOT need to do for Ainsworth*.)

Input Input
MET cost Weight (kg) Weekly Expenditure Goal
(e.g. if 5 MET from handout*, (input from (e.g. 1000; weekly kcal deficit from
enter 5 as net MET cost.) BMI) exercise)

5 84.1 1000

Net Energy Expenditure Duration

(kcal/min) = 7.4 (min) = 45

If you would like to know how many Input

kcal will be expended per week as a Minutes/Day
result of the prescribed frequency, (e.g. 30; daily exercise duration)
duration, and intensity:
20

kcal expended from

exercise session (kcal) =

Weekly kcal expended from

exercise (kcal) =

The password to unprotect the sheet is: P680

*Ainsworth BE, et al. Compendium of physical activities: an update of activity codes and MET intensities.
Medicine & Science in Sport & Exercise. 2000;32:S498-S516.

*Ainsworth BE, et al. 2011 Compendium of physical activities: a second update of codes and MET values.
Medicine & Science in Sport & Exercise. 2011;43(8):1575-1581.

https://sites.google.com/site/compendiumofphysicalactivities/home
Ainsworth*.)

Days/Week
(e.g. 4; days/week to
exercise)

Must have input

for MET cost from
Days/Week above.
(e.g. 4; days/week to
exercise)

147

441

nd MET intensities.

des and MET values.