12 Minute Test

The 12 Minute Run Test is a prerequisite for selection to Jr. and Sr. USAT teams.
Tests can be administered by any N.A.A. certified Level 2 or higher instructor.

 

Run Test: Run as far as you can in 12 minutes. Try to run the whole time at a pace you can comfortably maintain without excessive strain. If you feel distress, walk for a while and then run again. All participants should start at the same time and at the same place on the track. The test administrator should call out the elapsed time each time you pass the starting point, and will keep track of the number of laps completed. At the end of 12 minutes, stop and maintain your position on the track until the administrator has recorded your ending position. You are free to walk back and forth to the outside of the track to cool down. You are not permitted to advance around the track until notified by the administrator.

Participants need to finish in the category "fair" or higher.

Fitness Category

13 19 yrs.

20-29 yrs.

30-39 yrs.

40-49 yrs.

50-59 yrs.

Poor

M5.2 5.5

F 4.0 4.6

4.9 5.2

3.6 4.4

4.7 5.1

3.5 - 4.1

4.6 4.9

<3.8

4.1 4.6

<3.4

Fair

M 5.6 6.1

F 4.7 5.1

5.3 5.9

4.5 4.8

5.2 5.7

4.2 4.6

5.0 5.5

3.9 4.4

4.7 5.1

3.5 4.1

Good

M 6.2 6.8

F 5.2 5.6

6.0 6.5

4.9 5.3

5.8 6.2

4.7 5.1

5.6 6.1

4.5 4.9

5.2 5.7

4.2 4.7

Excellent

M 6.9 7.4

F 5.7 6.0

6.6 7.0

5.4 5.8

6.3 6.7

5.2 5.6

6.2 6.6

5.0 5.3

5.8 6.3

4.8 5.2

# of laps completed

As of March 1993 the following alternatives to the 12 minute Run test were approved:

An alternative test is used when the running test would be injurious to the participant. A letter from a physician must accompany the request citing a valid medical reason for using either the swimming or cycling test. Prior approval must be obtained before submitting the Swim or Cycle test.

Swim Test: Swim for as many laps as you can for 12 minutes. Any recognized stroke can be used. Rest as necessary, but try for a maximum effort. Test administrator records laps and calls out time on a regular interval.

 

Participants need to finish in the category "fair" or higher.

 

Fitness Category

13 19 yrs.

20-29 yrs.

30-39 yrs.

40-49 yrs.

50-59 yrs.

Poor

M 500 - 599

F 400 499

400 499

300 399

350 449

250 349

300 399

200 299

250 349

150 249

Fair

M 600 699

F 500 599

500 599

400 499

450 549

350 449

400 499

300 399

350 499

250 349

Good

M 700 799

F 600 699

600 699

500 599

550 649

450 549

500 599

400 499

450 549

350 449

Excellent

M >800

F >700

>700

>700

>650

>550

>600

>500

>550

>450

DISTANCE in YARDS SWUM

< means "less than"; > means "more than".

Cycling Test: Cycle as far as you can in 12 minutes. Try to cycle on a hard, flat surface, with the wind (less than 10 mph), where traffic is not a problem and use a bike with no more that 3 gears. If the wind is blowing harder than 10 mph, take the test on another day. Measure the distance you cycle in 12 minutes by either the speedometer/odometer on the bike (which may not be too accurate) or by another means, such as a car odometer or an engineering wheel.

 

Participants need to finish in category "fair" or higher.

 

Fitness Category

13 19 yrs.

20-29 yrs.

30-39 yrs.

40-49 yrs.

50-59 yrs.

Poor

M 2.75 3.74

F 1.75 2.74

2.5 3.49

1.5 2.49

2.25 3.24

1.25 2.24

2.0 2.99

1.0 1.99

1.75 2.49

0.75 1.49

Fair

M 3.75 4.74

F 2.75 3.74

3.5 4.49

2.5 3.49

3.25 4.24

2.25 3.24

3.0 3.99

2.0 2.99

2.50 3.49

1.50 2.49

Good

M 4.75 5.74

F 3.75 4.74

4.5 5.49

3.5 4.49

4.25 5.24

3.25 4.24

4.0 4.99

3.0 3.99

3.50 4.49

2.50 3.49

Excellent

M > 5.75

F > 4.75

> 5.5

> 4.5

> 5.25

> 4.25

> 5.0

> 4.0

> 4.5

> 3.5

# of MILES CYCLED

< means "less than"; > means "more than".