Testing Cardio Fitness Levels
There are a number of methods to evaluate your aerobic fitness. Unfortunately, the most accurate cardiopulmonary stress tests (ex. measuring MVO2), involve a plethora of lab equipment and qualified personnel. Accordingly, several more practical assessments have been devised to determine sub-maximal cardio fitness. These include step tests, bicycle ergometer tests, 12 minute run tests and 1.5 mile walk/run tests. In particular, we will examine the last of these in more detail below:
As the name suggests, the 1.5 Mile Walk / Run Test is based solely on the time it takes for an individual to complete a 1.5 mile course by walking or running. Aerobic health ranking is judged according to both gender and age group. For optimal performance, participates should ensure to optimal performance, participants you do light cardio and dynamic stretching prior to the test. A circular track would serve as an ideal course. The following tables are used to critique aerobic test performance based on your completion time:
MALES:
| Age: 13-19 | 20-29 | 30-39 | 40-49 | 50-59 | Score |
| > 15:31 | > 16:01 | > 16:31 | > 17:31 | > 19:01 | Very Poor |
| 12:11-15:30 | 14:01-16:00 | 14:46-16:30 | 15:36-17:30 | 17:01-19:00 | Poor |
| 10:49-12:10 | 12:01-14:00 | 12:31-14:45 | 15:36-17:30 | 17:01-19:00 | Fair |
| 9:41-10:48 | 10:46-12:00 | 11:01-12:30 | 11:31-13:00 | 12:30-14:31 | Good |
| 8:37-9:40 | 9:45-10:45 | 10:00-11:00 | 10:30-11:30 | 11:00-12:30 | Excellent |
| < 8:37 | < 9:45 | < 10:00 | < 10:30 | < 11:30 | Superior |
FEMALES:
| Age: 13-19 | 20-29 | 30-39 | 40-49 | 50-59 | Score |
| > 18:31 | > 19:01 | > 19:31 | > 20:01 | > 20:31 | Very Poor |
| 16:55-18:30 | 18:31-19:00 | 19:01-19:30 | 19:31-20:00 | 20:01-20:30 | Poor |
| 14:31-16:54 | 15:55-18:30 | 16:31-19:00 | 17:31-19:05 | 19:01-20:00 | Fair |
| 12:31-14:30 | 13:31-15:54 | 14:31-16:30 | 15:56-17:30 | 16:31-19:00 | Good |
| 11:50-12:42 | 12:30-13:30 | 13:00-14:30 | 13:45-15:55 | 14:30-16:30 | Excellent |
| < 11:50 | < 12:30 | < 13:00 | < 13:45 | < 14:30 | Superior |
Related Pages:
Cardio Fitness Training - Compliment your exercise regime with cardio exercise.
Exercise Program Design - Create your ideal workout program.
Borg Rating of Perceived Exertion and Talk Test - Determine how hard you are exercising with this simple test.
