A great way to assess aerobic fitness is to perform a 2.4 km run test.
This is the standard assessment that is used by the US Navy personnel every six months as a way to help determine whether participants are in the required shape they need to be in. The 2.4 km run test is also often performed by many schools in physical education classes so that the students can be monitored with regards to their current fitness level as well as improvements that are made throughout the year.
What is the point?
The point of the 2.4 Km Run Performance evaluation test is to help measure how successful your training regime is in improving your cardiovascular performance and leg strength.
What do you need?
a 2.4 km (or 1.5 mile) flat surface
a clock or stopwatch
It is best if you can find a place that has as little variation in the terrain as possible (so for example, grass would not be ideal). Also make sure you are wearing proper footwear as well since this will impact performance levels.
How do you do the test?
Get yourself into a good ready position before taking off.
Lean onto the front leg and bend the back leg slightly so that you are lower to the ground and have a good balance.
Once there, take off and complete the distance as fast as you possibly can.
You can then either be wearing your own stopwatch and check the time as you cross the finish line or alternatively have a partner stand at the end waiting for you to arrive.
What results you’ll get :
Scores will vary between males, females and age levels with regards to categories of excellence however in general a good time to aim for to score excellent would be between 7 and 8 minutes, a good time for average would be 11-12 minutes and below average would be classified as taking 15 minutes or longer.
What is being measured again?
These tests measure your cardiovascular endurance and your leg strength over distances.