The Bruce Protocol is widely considered the “gold standard” of graded exercise testing. Originally developed by cardiologist Robert Bruce in the 1960s, this test is designed to push your cardiovascular system gradually by increasing both the speed and incline of a treadmill.
At Bodystats, we utilize this protocol to accurately assess your cardiovascular health and aerobic capacity. Because it offers a lower-impact alternative to flat-surface running, it is an excellent option for clients with joint concerns or those seeking a thorough, accessible fitness assessment.
We use the Bruce Protocol in conjunction with our VO2 Master technology to capture real-time metabolic data. Here is what you can expect during your test.
How the Test Works
The test is performed on a treadmill capable of significant inclines. Depending on your current fitness level, we will select either the Standard or the Modified protocol. Both consist of 3-minute stages where the intensity increases automatically.
Reference Chart: Protocol Stages
Note: You only advance to the next stage if you are comfortable and maintaining performance.
| Protocol Type | Stage | Duration | Speed (mph) | Incline (%) | Intensity Level |
| Modified | Warm-Up 1 | 3 mins | 1.7 | 0% | Very Light |
| Modified | Warm-Up 2 | 3 mins | 1.7 | 5% | Light |
| Standard | Stage 1 | 3 mins | 1.7 | 10% | Moderate |
| Standard | Stage 2 | 3 mins | 2.5 | 12% | Challenging |
| Standard | Stage 3 | 3 mins | 3.3 | 14% | Hard |
| Standard | Stage 4 | 3 mins | 4.1 | 16% | Very Hard |
| Standard | Stage 5 | 3 mins | 5.0 | 18% | Maximal |
1. The Warm-Up
Every test begins with a warm-up to prepare your body. We typically start with a 5-minute warm-up at a comfortable walking pace. We monitor your heart rate to ensure you are ready to begin the graded stages.
2. The Standard Bruce Protocol
Best for: Active individuals and athletes.
This protocol skips the “Light” warm-up stages and begins immediately at Stage 1 (10% incline). It ramps up intensity quickly. As shown in the chart above, every 3 minutes the speed increases by roughly 0.8 mph and the incline increases by 2%.
3. The Modified Bruce Protocol
Best for: Beginners, older adults, or those returning from injury.
This version starts much gentler. It utilizes the “Warm-Up 1” and “Warm-Up 2” stages listed in the chart to allow for a gradual accumulation of effort. If you are feeling strong after these initial stages, we transition you directly into the Standard stages (Stage 1 and beyond).
What Your Results Tell Us
The data we gather during the Bruce Protocol provides a comprehensive look at your internal health. At Bodystats, we analyze this data to determine:
- VO2 Max: The maximum amount of oxygen your body can utilize during intense exercise. This is the ultimate indicator of your aerobic ceiling.
- Cardiovascular Endurance: How well your heart, lungs, and muscles cope with increasing physical stress.
- Exercise Tolerance: A clear benchmark of how long you can sustain progressive exertion.
- Recovery Efficiency: How quickly your heart rate stabilizes after peak effort, which is a key sign of heart health.
Ready to Test?
Whether you are training for a marathon or simply want a baseline for your cardiovascular health, the Bruce Protocol provides the data you need to train smarter.
Book your VO2 Max test at Bodystats today to see where you stand.