Fitness tests: the 12 minute run

The 12 Minute Run test

If you have 12 minutes spare, plus warm up and cool down time, you can find out: how aerobically fit you are, a theoretical VO2 Max figure and how well you do for your age. Run, walk, crawl as far as you can in 12 mins.  Then compare here.

cooperstable.png

If you want a VO2 Max “figure” try this (very crude) calculation:
VO2max = (22.351 x kilometers) – 11.288 =         mL/kg/min
Then look yourself up here:

vo2maxvalues.gif

Try not to kill yourself. You may need to build up running times, and possibly get medical clearance. Some need to walk. It doesn’t matter if your first go is a poor result. Use it to motivate you to get better.

Email me for more support Andrew@crossfitlondonuk.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s