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 — we’re extracting the core steps so you can run this test right away. Check the complete video for additional context.

Key Points:

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

Workout Example:

1. Warm-up: 10 to 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 covered (for example, 4,000 m).
3. Cool-down: 5 to 10 minutes of easy jogging or walking.
4. Take the distance and plug it into the VO₂ max formula: (distance in meters – 504.9) / 44.73. Adjust your training intensities based on what you get.

Closing Note: Give the Balke Test a shot and then recalibrate your pacing in your Pacing app to match your results. Enjoy the process, and keep working toward your race.

References

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