BPM TESTING
At BPM, we believe what gets measured gets improved. Our fitness testing protocols provide objective, science-based data on your aerobic capacity, cardiovascular efficiency, and performance so we can train with purpose — not guesswork.
Aerobic fitness (VO₂max) is one of the strongest predictors of long-term health and performance, and improvements in cardiovascular capacity are directly linked to better endurance, faster recovery, and reduced health risk. Whether you’re building a foundation or chasing performance, testing gives us a clear baseline and a measurable path forward.
ROCKPORT WALK TEST
Set the treadmill to a 1% incline and run 1.6 km (1 miles) at the fastest sustainable pace you can maintain, then record your finish time, peak heart rate, and heart rate again exactly 1-minute after stopping.
Rockport Walk Test VO₂max Calculator
Show equation used
VO₂max (mL/kg/min) = 132.853 − (0.0769 × weight in lb) − (0.3877 × age) + (6.315 × sex) − (3.2649 × time in minutes) − (0.1565 × heart rate), where sex = 1 (male) or 0 (female).
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The Rockport Walk Test is a validated, research-based aerobic fitness assessment originally developed at the University of Massachusetts. By measuring the time it takes to complete a brisk 1.6 km walk and your heart rate immediately afterward, we can estimate your VO₂max — a key marker of cardiovascular health. VO₂max is strongly associated with long-term health outcomes, and research shows that each 1 MET (3.5 mL/kg/min) increase in aerobic fitness is linked to a meaningful reduction in all-cause mortality risk.
This test is ideal for beginners, older adults, or anyone returning to exercise who wants objective data without performing a maximal run. It allows us to establish a safe baseline, prescribe appropriate training zones, and track improvements over time — often seeing measurable changes in 8–12 weeks of structured training.
2.4KM RUN TEST
Set the treadmill to a 1% incline and walk 2.4 km (1.5 miles) at the fastest pace you can sustain without jogging, then immediately record your finish time and ending heart rate, then heart rate 60-seconds after.
2.4 km Performance Test (1.5 Mile)
The 2.4 km Performance Test is a higher-intensity benchmark designed for fit adults who want to measure true aerobic capacity, pacing ability, and cardiovascular recovery. In addition to recording finish time, we measure heart rate at peak effort and again one minute post-exercise, giving us insight into heart rate recovery — a powerful indicator of aerobic conditioning and autonomic nervous system efficiency.
Faster times combined with quicker heart rate recovery are associated with greater cardiovascular fitness and improved endurance performance. This test allows us to estimate VO₂max, assess training effectiveness, and generate a BPM Engine Score that tracks conditioning progress objectively across training cycles. Retesting every 8–12 weeks provides clear, data-driven feedback on improvement.
Our Team
MEET OUR COACHES & TRAINERS
BPM Fitness Centre is home to Award Winning Personal Trainers and the best Coaches in Victoria, BC. Not to mention they’re super friendly and always ready to welcome new people to our amazing community. If you’re looking for quality classes and custom-tailored personal training in a welcoming gym environment our Team is here to help.
OVER 260 FIVE-STAR REVIEWS ON GOOGLE
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Super excited about the results of my fitness performance and running assessment at BPM Fitness. The combination of performance measurement, high tech video assessment and Keelan's experience to bring it... read more
Dwight Redden
These people are next-level intense… in the very best way, and I’m here for it. Absolutely loved my first BPM HYROX class. From Haydn’s coaching to Keelan’s personal welcome, to everyone... read more
Kerry Hittinger
Great vibes, great space and equipment, awesome people and a fantastic workout!
Jane Travers
The most inclusive, welcoming space to go for personal training and classes. Amazing people, and facility - top notch quality and has a new sauna and cold plunge as... read more
Leanne Baker
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I tried my first Hyrox Class at BPM last night- what a workout!! Super fun and supportive environment! The instructor was very encouraging. Would recommend!
Chelsey Evans
I really enjoyed my first class at BPM Fitness! Everyone was so welcoming and friendly! I was a little nervous to try something new , but the trainer and staff made... read more
Candice Mcbryde
Been having an awesome time at BPM! High energy classes, great coaches - and a really welcoming community. The Hyrox training in particular has been a highlight for me -... read more
Paul Ruta
Fantastic gym! The space is welcoming, the community is incredible, and the staff are engaged. The facility is perfect for Hyrox training with everything you need to prepare properly. Highly... read more
Max Sydenham
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I joined BPM to work on my strength training as I had been away from the gym for a few years. Everyone there is very welcoming, knowledgeable, and helpful. I... read more
Kate Guy
I’ve been coming here for about a year now, and all the coaches, the manager, and the owner are truly amazing people. I discovered Hyrox here and now I absolutely... read more
sevda Dalman
Very impressed with the level of customer service I experienced at BPM! The trainers are very knowledgeable and followed up with me promptly. The classes are well organized and... read more
Lauren Maxwell
Great experience! The team is awesome and friendly, it is a great option to exercise and have fun with great vibes. It is my first experience going to a gym... read more
Rodrigo Arizmendi
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I recently started attending the bootcamp classes at BPM and I have loved the workout, space and instructors. Each class is modifiable and the instructors are always there to help.... read more
Alisha Weih
I contacted this gym to hire a personal trainer. I was required to attend a complimentary assessment and it was extremely thorough! Very pleased with the attention to detail and... read more
Julie Anne Montagano
