What’s up wise guys and gals? Today, we’re doing the 1.5 Mile Walk/Run Test. This helps measure your cardiovascular endurance. After you’ve properly warmed up, start a timer and run or walk 1.5 miles. Your goal is to cover the distance in the fastest time possible.
My time on this particular run was 11:01 with a V02 Max of 46.56, which is considered excellent for my age category, but there’s always room for improvement!
When you’re ready to step up your cardio game, this is the perfect fitness assessment to track your progress, and it can be done virtually anywhere – on a track, treadmill, or right outside your home.
Estimate your V02 Max, compare results below, and try to improve your score each time out.
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Thanks for watching, have a great day, and make wise choices!
- Use a track or treadmill.
- Perform a minimum 3-minute warm-up, walking at a moderate pace.
- At the test onset, begin timing.
- The goal is to cover the 1.5 miles as quickly as possible.
- Increase or decrease speed on the treadmill, as necessary.
- Don’t forget to breathe!
- Stop the timer as soon as 1.5 miles is reached.
- Record your time as a baseline. If you cannot complete the 1.5 miles, record your distance when you stop.
- Estimate your V02 max with the following formula:
- 88.02 + (3.716 * gender) – (0.0753 * body weight in pounds) – (2.767 * time for 1.5 miles in minutes and fractions of minutes).
- (Where gender = 1 for males and 0 for females.)
- Alternatively, you can use a V02 Max calculator at one of these third-party sites:
- If you’re not thrilled with the idea of going 1.5 miles, you can also take the 12-Min Walk/Run Test.
Wanna know how your V02 max stacks up to the competition? Check out these comparison charts:
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!
– Consult with your doctor before engaging in physical activity such as this fitness test
Enjoy the assessment, have a great day, and make wise choices!