How to assess your general fitness level and estimate your VO2 Max

VO2 Max is the maximum capacity of an individual’s body to transport and utilize oxygen during exercise. It will therefore reflect the person’s general physical fitness.

Instructions
Difficulty: Easy

Step1You can try the test below and compare to others in your age group to assess you general fitness level. The test below is based on the Cooper 12 minute run test developed in the late 1960's. It should be used as an estimate of your VO2 Max.
Step2Warm up for 10 to 15 minutes and stretch before attempting the test. Ideally run this test on a 400m track.
Step3Run or walk continuously for 12 minutes. Try to maintain a constant pace throughout. After 12 minutes take note of how far you have run in meters. You can then use this to calculate your estimated VO2
Step4Multiple your distance by 0.0225 and subtract 11.3. For example 2600 * 0.0225 - 11.3 = 47.2. Therefore you VO2 Max is 47.2 ml/kg per minute.
Step5You can find charts on the internet to compare your VO2Max to other athletes but below are some general guidelines.
Step6Men. 18 to 25 years old. Poor is 30 to 36. Average is 42 to 46. Good is 52 to 60. 26 to 35 year old. Poor is 30 to 34. Average is 40 to 42. Good is 49 to 56. 36 to 45 year old. Poor is 26 to 30. Average is 35 to 38. Good is 43 to 51.
Step7Women. 18 to 25 years old. Poor is 28 to 32. Average is 38 to 41. Good is 47 to 56. 26 to 35 year old. Poor is 26 to 30. Average is 35 to 38. Good is 45 to 52. 36 to 45 year old. Poor is 22 to 26. Average is 31 to 33. Good is 38 to 45.