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.



 

and you can email me for more support Andrew@crossfitlondonuk.com