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Flexibility Tests

This test is not as well known as the Cooper or Balke tests, but offers the convenience of performing the test over any distance. Procedures are:

1. Participants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test.

2. If possible, each subject should have experienced some practice in pacing prior to the test.  Often subjects will attempt to run too fast early in the run and become fatigued prematurely. If performed on a track - a trained pacer can accompany the participants around the track during the test.

3. Select a good location to perform the test. Ideally, this should be on a track or treadmill, but it can also be a recently run race.

4. . If performing the test on a 440 yard track, traffic cones should be placed every 88 yards on the inside edge of lane 1. The first traffic cone is placed on the starting line. If using a 400 meter track, traffic cones are placed every 80 meters (87.5 yards) on the inside edge of lane 1. In either case - there should be a total of 5 cones placed on the track.

5. Make sure the participant is well rested (i.e. don't workout prior to performing this test).

6. Warm up & Stretch.

7. Run the specified time (12 minutes or 15 minutes) as fast as you can (i.e. race pace or all out sprint) at an even pace. The goal of the test is to cover as much distance as possible in 12 or 15 minutes.

8. In order to determine the distance covered on a track - you must count the number of traffic cones passed in 12 (or 15) minutes. If the subject finishes between 2 cones, credit should only be given to the cone last passed. If using a 440 yard track, multiply the number of cones passed by .05 to obtain distance in miles. If using a 400 meter track, multiply the number of cones passed by .0497 to obtain distance in miles.

9. Record the distance on your PDA and our software will tell you your Estimated VO2 Max. It will also upload the data to the master database so that you can review it later in your reports.

10. After completing the run, the Participant should cool down for at least 5 minutes.

1. Participants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test.

2. If possible, each subject should have experienced some practice in pacing prior to the test.  Often subjects will attempt to run too fast early in the run and become fatigued prematurely. If performed on a track - a trained pacer can accompany the participants around the track during the test.

3. Select a good location to perform the test. Ideally, this should be on a track or treadmill. If performing the test on a 440 yard track, traffic cones should be placed every 88 yards on the inside edge of lane 1. The first traffic cone is placed on the starting line. If using a 400 meter track, traffic cones are placed every 80 meters (87.5 yards) on the inside edge of lane 1. In either case - there should be a total of 5 cones placed on the track.

4. Make sure the participant is well rested (i.e. don't workout prior to performing this test).

5. Warm up & Stretch.

6. Run the specified time (12 minutes or 15 minutes) as fast as you can (i.e. race pace or all out sprint) at an even pace. The goal of the test is to cover as much distance as possible in 12 or 15 minutes.

7. In order to determine the distance covered on a track - you must count the number of traffic cones passed in 12 (or 15) minutes. If the subject finishes between 2 cones, credit should only be given to the cone last passed. If using a 440 yard track, multiply the number of cones passed by .05 to obtain distance in miles. If using a 400 meter track, multiply the number of cones passed by .0497 to obtain distance in miles.

8. Record the distance on your PDA and our software will tell you your Estimated VO2 Max. It will also upload the data to the master database so that you can review it later in your reports.

9. After completing the run, the Participant should cool down for at least 5 minutes.