Aerobic Test - 2.4km Run Test

Objective

This is one of the methods to assess for aerobic performance. The objective of the 2.4km (1½ miles) run test is to monitor the development of the athlete's aerobic capacity (VO2max). 

Required Resources

• 400 metre track
• Stopwatch
• An assistant

How to conduct the test

2.4 km is equivalent to 6 laps of the track. This test requires the athlete is to run as fast as possible. 

• The athlete warms up for 10 minutes
• The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
• The assistant keeps the athlete informed of the time at the end of each lap and the number of laps remaining to complete the test
• The assistant records the time taken for each lap and the time taken for the athlete to run 2.4km
• The recorded time is used to analyse the athletes performance

The lap times can be used to analyse the athlete's pace judgement. The time taken to complete the 2.4km can be used in the online calculator below to predict the athlete's potential times for 1 500m, 5 000m and 10 000m.

Assessment

The standard time limit for male is <12 minutes. The lesser, the better. The lesser your time record means you got a better aerobic capacity. as for female <14 minutes.

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's aerobic capacity (VO2max).

Target Group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development and the norms given to indicate the level of the athletes.

Advantages

• Minimal equipment required
• Simple to set up and conduct
• Time saving where more than one athlete can conduct the test at the same time