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How should I test my cardio fitness?

There are many lab tests used in studies: the 2.4km run, the 12-minute run (to test how far you can run in 12 minutes), tests using a stair-climbing machine, heart rates and VO2 max. Tests are nice to have, but they are just indicators. The end goal is how the improvements to your cardiovascular fitness actually improve your performance.

If you play a sport, your performance can be improved by improving your cardiovascular endurance. Your cardiovascular system should not hold you back in your recovery and training. I know of athletes who are very good at the “tests” but perform average in games, and there are athletes who are average at the tests but awesome in games.