This test is a part of your current situation analysis.

Test Conditions

The first thing you have to do is to determine the length of the test, there is 3 variations but we recommend that you use the 13,86 miles test.(3km)
This test can be very tough, therefore it is very important that you must do a proper warmup before this test, the test is then measured on how fast you can run the stretch.
And you can then get a indication of your VO2max in the list below.

Compare Results

Men

age Very poor Poor Quite good Good Very good
15-19 25-32 33-39 40-47 48-55 56-62
20-29 26-33 34-41 42-50 51-59 60-68
30-39 21-28 29-35 36-44 45-53 54-62
40-49 19-24 25-32 33-40 41-48 49-56
50+ 17-22 23-28 29-35 36-42 43-49

 

Women

age
15-19 23-29 30-37 38-45 46-52 53-59
20-29 24-31 32-39 40-47 48-55 56-63
30-39 20-27 28-35 36-43 44-51 52-59
40-49 17-23 24-30 31-37 38-44 45-51
50+ 15-20 21-26 27-32 33-39 40-45

Values

2 Kilometer (1,24miles) 2,4 Kilometer (1,49 Miles) 3 Kilometer (13,86 Miles)
Time (Minutes:Seconds) Vo2Max Vo2Max  Vo2Max
7 65 78
7:15 62 76
7:31 60 73
7:45 58 70
8 56 68 84
8:15 54 66 82
8:31 52 64 80
8:45 50 62 78
9 49 60 76
9:15 47 58 74
9:31 45 57 72
9:45 43 55 70
10 42 53 68
10:15 41 52 66
10:31 40 50 65
10,45 39 49 63
11 38 48 61
11:15 38 46 60
11:31 36 45 58
11:45 35 43 57
12 34 42 56
12:15 33 41 55
12:31 33 40 53
12:45 32 39 52
13 32 38 51
13:15 31 38 50
13:45 31 37 49
14 30 36 48
14:15 30 36 47
14:31 29 35 46
14:45 29 34 45
15 28 33 44
15:15 28 33 42
15:31 27 32 41
15:45 27 32 40
16 26 32 39
16:15 26 30 39
16:31 25 30 38
16:45 25 30 38
17 24 29 37
17:15 24 29 36
17:31 23 29 36
17:45 22 28 35
18 22 28 35
18:15 22 28 34
18:31 21 34
18:45 21 33
19 21 33
19:15 20 32
19:31 20 32
19:45 20 31
20 19 31
20:15 19 31
20:31 19 30
20:45 19 30
21 18 30
21:15 18 29
21:31 18 29
21:45 18 29
22 17 28
22:15 17 28
22,31 17 28
22,45 17
23 16
23:15 16
23:31 16
23:45 16
24 15
24:15 15
24:31 15
24:45 15
25 15