20m run aerobic fitness test


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How many 20 metre laps can you walk, shuffle, jog or run in 5 minutes?



The 20m Run is the simplest, easiest to administer, reliable, valid and discriminating test of aerobic fitness for children, 'regular folks', elite force personnel and athletes.


The 20m Run Aerobic Fitness Test was developed by Canberra (Australia) based physical educator, John Miller.


After conducting hundreds of 'beep' tests and putting up with


l  lugging a cassette or CD player around


l  cassette and CD players with flat batteries


l  tapes that were stretched


l  compact discs that 'jumped' a beat when someone ran too close to the recorder


l  hours wasted waiting for fit people to finish the test and


l  recognizing that the test wasn't discriminating enough for people who failed to keep

   up with the beeps for 2 minutes,


... John decided there must be a better way.


Based on experience he modified the 20m run so participants could register how aerobically fit they were by the number of laps they could complete in 5 minutes.


The time of 5 minutes was selected after watching thousands of people go through the 'beep' test and getting the feeling that completing 41 laps (the end of 5 minutes on the 'beep' test) was a good standard of aerobic fitness for ''regular folks'.


John believes the test should be included in all medical assessments of metabolic function, particularly for people with type 2 diabetes and high blood pressure - and who are over weight.


You'll find full details about the 20m run and administration of the test in the Aerabyte Aerobic Fitness Prescription ebook at:








20mrun.com is a program developed by Miller Health Pty ltd

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703