What’s up wise guys and gals? Today, we’re doing the 12 Minute Walk/Run Test. This helps measure your cardiovascular endurance.

After you’ve properly warmed up, start a timer and run or walk for 12 minutes. The goal is to cover as much distance as possible. Your score can be used estimate your V02 Max.

I was able to go 1.52 miles with a V02 Max of 43.38, which is considered excellent for my age group…yay me! Get your score, compare results below, and try to get a little bit better each time.

For more videos, check out WesFitness.com. Thanks for watching, have a great day, and make wise choices!

Instructions

1. Use a track or treadmill.
2. Perform a 3-minute warm-up, walking at a moderate pace.
3. At the test onset, begin timing.
4. The goal is to cover as much distance as possible in 12 minutes.
5. Increase or decrease speed on the treadmill, as necessary.
6. Don’t forget to breathe!
7. Record the distance covered at 12 minutes.
8. To estimate VO2 Max, which is a measure of oxygen consumption, use the following formula: 35.97 x Miles – 11.29.
9. Try to improve your score each time out!

Norms chart for comparison:

If you enjoyed this test, check out one of these other assessments:

• 1.5 Mile Walk/Run Test
• 15-Minute Walk/Run Test
• 1 Mile Walk/Run Test
• 3-Minute Step Test
• The Push-Up Test
• The Bench Press Test

If you like this video/post, please click thumbs up and subscribe. And for more great content, check out WesFitness.com. For more fitness assessments, go to Wise-Eats.com/Workout. Thanks for watching, have a great day, and make wise choices!

Please Note:
– Consult with your doctor before engaging in physical activity such as this fitness test

Enjoy the run, have a great day, and make wise choices!

While you’re here, check out my fitness/comedy podcast over at Wise-Eats.com/Podcast. Also, to stay plugged into all things Wise Eats, join our free mailing list at WiseChoiceNation.com.