Determine Your Aerobic Ability Using a Simple MET Test

This test helps estimate your aerobic capacity by identifying your MET level at either a submaximal (non-peak) or maximal (peak) effort using an exercise machine of your choice. Once you determine your MET value, compare it to the chart to see how you rank for your age group.

1. Choose an aerobic exercise machine

Most machines display METs, which indicate exercise intensity. If your machine does not display METs, see the red section below for alternatives or ask your trainer to determine MET level achieved.

2. Choose your test type

     Submaximal (Non-Peak) MET Level: A “somewhat hard” intensity that you can sustain comfortably (approximately 7 on a 1–10 Rating of Perceived Exertion scale). Slightly out of breath.

     Maximal (Peak) MET Level: The highest intensity you can sustain. This provides a more accurate measure of aerobic capacity.

3. Perform the warm-up and test protocol

a.Begin with a general warm-up.

b.Complete at least two 3-minute stages, increasing intensity with each stage.

c.Identify the highest intensity you can maintain for a full 3 minutes.

d.If you cannot complete the final 3-minute stage, reduce the intensity and identify the highest level you can sustain for the full duration.

4. Record your MET level

This value represents your aerobic ability for this test.

5. Compare your result to the chart. See chart

If your MET value meets or exceeds the level for your age group, you have achieved the Fit or xFit standard.

This is a practical, field-based aerobic fitness assessment that estimates peak or submaximal MET capacity using standard cardio equipment. It is appropriate for general fitness assessment, program design, and progress tracking, but is not a substitute for laboratory-measured VO₂max testing.

If you do not have a machine that displays METS, but has WATTS use this calculation to convert WATTS to METS (see calculation, must include body weight). If your treadmill that does not displays METS, but has MPH and Incline use this calculation to convert to METS (see calculation, must include body weight). See more about METS here).