Balke VO₂ Max Test

Workout - Balke VO₂ Max Test

• 15min @ 6'30''/km
• 15min @ 3'30''/km
• 10min @ 7'00''/km

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Intro: here’s a breakdown of The Balke Test | FOD Runner from The FOD Runner. The full video has more detail. Below are the core steps so you can run this test today.

Key points:

• The Balke test is a 15-minute all-out run on a track that gives you a VO2 max estimate without lab equipment.
• Run at maximum intensity for 15 straight minutes. The distance you cover becomes your VO2 max baseline.
• Use this result to set your training intensities.

Workout example:

1. Warm-up: 10-15 minutes at an easy pace.
2. Balke test: run all out around the track (or on a road) for 15 minutes. Log the total distance (for example, 4,000 m).
3. Cool-down: 5-10 minutes of easy jogging or walking.
4. Plug the distance into the VO2 max formula: (distance in meters minus 504.9) divided by 44.73. Adjust your training intensities based on the result.

Closing note: try the Balke test, then recalibrate your pacing in the Pacing app to match your results.

References

• The Balke Test | FOD Runner - YouTube (YouTube Video)