Cardiovascular
Endurance
Measure how efficiently your heart, lungs, and muscles deliver and use oxygen under sustained effort. From gentle walk and step tests to maximal runs and clinical treadmill protocols, find the assessment that fits your fitness level — and see where your aerobic capacity stands.
Field Run · Maximal
1.5-Mile Run Test
Cover 1.5 miles as fast as you can. A military and law-enforcement standard, scored against Cooper Institute percentiles with an estimated VO2max.
Calculate
Step Test · Older Adults
2-Minute Step Test
March in place for two minutes, raising each knee to a marked height. The Senior Fitness Test's aerobic measure — needs only a wall and a stopwatch.
Calculate
Walk Test · Clinical
6-Minute Walk Test
Walk as far as you can in six minutes at your own pace. Compares your distance to what's predicted for your age, sex, height, and weight.
Calculate
Field Run · Maximal
12-Minute Cooper Run
Cover as much ground as possible in twelve minutes. The original field test of aerobic fitness, developed for the US Air Force in 1968.
Calculate
Shuttle Run · Maximal
20m Beep Test
Run 20-metre shuttles in time with an audio track that speeds up each minute. Used worldwide in sport, schools, and the military.
Calculate
Cycle Ergometer · Sub-Maximal
Åstrand-Rhyming Cycle Test
Cycle at one steady workload for six minutes. A classic single-stage test from 1954 — non-weight-bearing, and gentle on the joints.
Calculate
Treadmill · Maximal
Balke Treadmill Protocol
Walk at a constant speed while the incline climbs steadily until exhaustion. Gentler than the Bruce protocol, and often preferred for cardiac and older populations.
Calculate
Treadmill · Maximal
Bruce Treadmill Protocol
Speed and incline both rise every three minutes until you can't continue. The world's standard clinical stress test — and the most demanding assessment here.
Calculate
Step Test · Multi-Stage
Chester Step Test
Step at a pace that quickens every two minutes across up to five stages. Widely used in UK occupational health and rehabilitation.
Calculate
Step Test · Sub-Maximal
Queens College Step Test
Three minutes of stepping, then a single 15-second pulse count. The quickest cardio assessment on the site — a step and a stopwatch is all it takes.
Calculate
Walk Test · Sub-Maximal
Rockport 1-Mile Walk Test
Walk one mile briskly and record your finishing heart rate. A validated entry point for beginners, older adults, and anyone easing back into exercise.
Calculate
Walk Test · Sub-Maximal
UKK 2-km Walk Test
Walk two kilometres at a brisk, even pace. Developed by Finland's UKK Institute and now used in 22 countries for health and fitness screening.
Calculate
Interpretation · No Test
VO2max Classifier
Already have a VO2max from a lab test or fitness watch? Enter it here to see what it means for your age and sex — no exercise required.
Calculate
Step Test · Sub-Maximal
YMCA 3-Minute Step Test
Step to a metronome for three minutes, then measure how fast your heart rate recovers. Backed by the YMCA's own published percentile data.
Calculate
Cycle Ergometer · Two-Stage
YMCA Cycle Ergometer Test
Cycle through two steady workloads while heart rate is recorded at each. Two data points give a more individualised estimate than a single-stage test.
Calculate