What’s up wise guys and gals? Today, we’re doing the 15-Minute Walk or Run Test. This helps measure your cardiovascular endurance. After you’ve properly warmed up, start a timer and run or walk for 15 minutes. The goal is to cover as much distance as possible in 15 minutes. Your score is used estimate V02 Max, which is a measure of oxygen consumption, and can be compared among similar gender and age groups.

I was able to go 2.05 miles with a V02 Max of 47.75, which is considered excellent for my age group, but there’s always room for improvement! Get your score, estimate your V02 Max below, and try to get a little bit better each time.

Instructions

1. Use a track or treadmill.
2. Perform a minimum 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 15 minutes.
5. Increase or decrease speed on the treadmill, as necessary.
6. Don’t forget to breathe!
7. Record the distance covered at 15 minutes.
8. To estimated VO2 Max, which is a measure of oxygen consumption, use either one of the following formulas:
   1. ((Miles Ran x 1.60934) x 12.5)) + 6.5
   1. (12.5 x Kilometers Ran) + 6.5
9. My estimated VO2 Max would be 47.75, which is considered excellent for men of my age.
10. Norms chart for comparison:

If you like this test, you may enjoy these other fitness assessments:

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

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Please Note:
– 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!

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