Let us suppose you have a female client and you want to know as much as possible about her current systemic fitness ability, so you can prescribe a personal workout plan REMOTELY. She measures her body weight and she weighs 220 lbs (100 kgs).

In order gain thorough knowledge of her current CV fitness level you give her a simple Vo2 sub max walk test. She provides the results of the test to you and from this you find her Vo2 Max is 35 ml.kg.min which is 10 METs.

From this one metric and body weight I can compute the following and use this to prescribe an accurate training plan and gather feedback which can be used to understand and control her level of exercise WITHOUT ever needing to meet her or supervise her in person.

BELOW is just an example of what I was able to determine from one simple test and her resulting Vo2 predicted max :-

1. Her Vo2 ml.kg.min tells me her maximum amount of calories she can burn per minute is 17.5 kcals per minute.
2. If I exercise her at just 50% of her maximum ability she will sustain just under 9 calories (8.75) for each minute of exercise.
3. She exercises for 30 minutes at this level she will have burned 262 calories. Her fitness capacity is average and her MET Max tells me she is not fit enough to run.
4. Even at a slow running speed of 6 mph, this would require all of her energy conversion ability as being able to run you need some reserve and she has none.
5. A walking program even at the fastest speed of 4mph would use less than 40% of her ability so she could certainly engage in a brisk walking program.
6. However, I would probably want her to combine a walking with what I call a tabbing session which will gradually give the ability to become fit enough to jog at the 6 mph.
7. To achieve the 50% intensity target during a session, I would put her on a progressive tabbing program whereby she started out with a target of consistently covering 2 miles in 30 mins (this will be fairly comfortable for her given her MET Max, and a good starting point to get her out exercising consistently) I would set the program to increase her distance to 2.5 miles over a 4-6 week period based on feedback.
8. This would mean she was exercising at a speed of between 4 and 5 miles per hour, at an intensity of between 40 and 70% of her ability.
9. She will burn 170 calories at 2 miles in 30 minutes and progress to 280 calories at 2.5 miles in the same 30 minutes.
10. To finish off, I would of course round off her program with mechanical and structural training.

All this JUST from knowing her MET Max!!!!!