
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 |
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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 |
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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 |