Metabolic Test #2

VO2 Max

Take the Walking Test
Take the Running Test

6-Minute Walk Test

Age:

Gender:

Weight (kg):

Resting Heart Rate (bpm):

Distance Walked in 6 Minutes:

Units:

Tips for Success

You’ll need a heart rate monitor to complete this test. Use a fitness tracker or a free smartphone app, like Instant Heart Rate.
Check and log your heart rate before you start walking.

Research and Results

This test estimates VO₂ max in older adults or those with limited mobility. It’s most accurate for people with low to moderate fitness levels. For athletic individuals, it has a built-in ceiling effect: walking pace maxes out before your cardiovascular capacity does. As a result, this test may significantly underestimate your VO₂ max if you are fit.

If you’re capable of running, we recommend using the Cooper Test (12-minute run) for a more accurate assessment.

12-Minute Run Test

Age:

Gender:

Distance Covered in 12 Minutes:

Units:

Tips for Success:

Choose a flat, straight surface like a running track.
Warm up for 10 minutes with a jog or walk.

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?

VO₂ max measures your body’s ability to use oxygen during intense exercise — a strong predictor of cardiovascular health and longevity.

About the Test:

Developed by Dr. Kenneth Cooper (1968), the 12-minute run test estimates aerobic fitness by measuring how far you can run in 12 minutes.

References

Based on ACSM norms and Shvartz & Reibold (1990).
Burr JF, Bredin SS, Faktor MD, Warburton DE. The 6-minute walk test as a predictor of VO₂ max and exercise tolerance in cardiac patients. https://pubmed.ncbi.nlm.nih.gov/21131862/