Tips for Success:

• Warm up for 10 min with a jog/walk 
• Choose a flat, straight surface like a running track 

Common Reasons for Inaccurate Results:

• Biomechanical limitations
• Injuries
• Poor running/walking posture
• Lack of running/walking experience
• Poor footwear, uneven surface, inclined or declined track

Why Does VO2 Max Matter?

If you’re driving and push the gas pedal all the way down, how does your car perform? This is a good way to think about VO2 max. It’s your maximal oxygen uptake during intense exercise, measured in milliliters of oxygen used per minute per kilogram of body weight (ml/kg/min).

Exercise positively affects everything from your bones and brain to your hormones and immune system, making VO2 max the current best predictor of longevity. While it’s true that VO2 max is heritable – some people are born with a better engine – everyone can move themselves into the top 50 percent, 30 percent, or even higher for their age with marked health benefits.

Limitations / Errors with Test

If someone is in terrible shape but runs well and can keep fast pace for 12 minutes, wouldn’t the test give false positive results? Yes. If someone is terrible at running or limited in running, wouldn’t that give false negative results? Yes. Can you do this with biking or swimming if running is not an option? There are VO2 formulas for cycling and swimming but they are not so accurate. What matters in the end is you vs. you anyway, so improving your speed in whatever activity often correlates with improved VO2 max.

About The Test

Dr. Kenneth Cooper developed this test in 1968 for military. The simple test involves running as far as possible within 12 minutes and has proven to be surprisingly accurate even when compared to expensive and complex lab tests. Discover more about the original research.