Free tool

Home fitness test.

Fitness (VO2max), strength and balance are among the strongest markers of healthy ageing. Do simple tests used by doctors and researchers and find your fitness age.

1About you

Age

Sex male female

Weight (kg) – for the walking test

2Tests – do at least one

The most accurate is the 12-minute run or the 1.6 km walk. Resting heart rate gives a rough estimate. Strength and balance take a few minutes.

Resting heart rate1 minute · rough VO2max estimate

In the morning after waking, still lying down, find your pulse on the wrist or neck and count beats for 30 seconds. Multiply by two. You can also use your watch.

Beats per minute

The resting heart rate estimate is approximate (± 10–15%).

Cooper test12 minutes of running · most accurate

After a warm-up, run as far as you can in 12 minutes at an even pace, ideally on a track or with a GPS watch. Enter the distance in metres.

Distance in 12 minutes (m)

Only if you are healthy and active. Stop immediately if you feel chest pain, dizziness or shortness of breath.

1.6 km walking testRockport test · for less trained people

Walk 1.6 km (1 mile) as fast as you can without running. Measure your heart rate right at the end. Enter the time in minutes (e.g. 14.5) and the heart rate. Weight is also needed.

Time (min)Heart rate at the end

Suitable for most people. With heart disease, ask your doctor first.

Grip strengthhand dynamometer · marker of overall strength

If you have a hand dynamometer (from about €20), stand with your arm relaxed at your side and squeeze as hard as you can 3 times. Enter the best result of your stronger hand.

Best result (kg)

Skip the test if you have wrist pain or a recent hand injury.

5× chair standleg strength · test from the European sarcopenia consensus

Sit on a chair without armrests (about 45 cm high) with your arms crossed on your chest. Start the stopwatch and stand up fully and sit down 5 times as fast as you can. Stop after the fifth sit.

Time (seconds)

Put the chair against a wall. Do not do the test if you are dizzy or have knee pain.

10-second balanceone-leg stand · linked to longevity

Stand barefoot, place one foot on the back of the other calf, arms by your sides, looking ahead. Can you hold for 10 seconds without touching or support? You have 3 tries.

Did you manage 10 seconds? yes no

Stand next to a wall or table so you can catch yourself if needed.

Save results

Remind me to retest in 8 weeks

Changes in fitness show after about 6–8 weeks of training.

The tests are indicative and do not replace a medical examination. Do exertion tests only if you are healthy; with heart, lung or musculoskeletal conditions, ask your doctor first.

Sources: Uth et al. 2004 (VO2max from heart rate), Cooper 1968, Kline et al. 1987 (Rockport), FRIEND registry – Kaminsky et al. 2015 (VO2max norms), Dodds et al. 2014 (grip), EWGSOP2 2019 (chair stand), Araújo et al. 2022 (10-s balance).