About the Andersen Test

The Andersen test (Andersen et al. 2008) is a simple aerobic fitness test, with similarities to the beep test. The aim of this test is to cover the most distance possible, running for 15 seconds, then resting for 15 seconds, and repeating this for 10 minutes. The participants run up and down a 20m course.

How to Use This Calculator

Follow these simple steps to calculate your Andersen Test fitness score:

  1. Select Your Unit System: Choose between metric (meters/kg) or imperial (feet/lbs) using the toggle switch at the top of the calculator.
  2. Enter Your Distance: Input the total distance you covered during the 10-minute test. This should be measured in meters (or feet if using imperial). Typical distances range from 800-1400 meters for most athletes.
  3. Select Your Gender: Choose male or female to ensure accurate calculations, as the formula accounts for physiological differences.
  4. Optional Advanced Options: Click "Advanced Options" to add your body weight (for VO2peak calculation) and age (for age-specific categories).
  5. Calculate: Click the green "Calculate Fitness Rating" button to see your results instantly.
  6. Review Your Results: Your fitness rating, category (Poor to Very Good), and estimated VO2peak (if weight provided) will be displayed.

Pro Tip: For best results, perform the test at maximum effort with consistent pacing. The first 15-second interval should feel moderate, not maximal, to allow sustained performance throughout the full 10 minutes.

Test Protocol and Procedures

Test Purpose: This test measures aerobic fitness and intermittent running capacity, making it particularly relevant for sports requiring repeated high-intensity efforts.

Equipment Required: stopwatch, tape measure, whistle, marker cones. You also need a helper to count and record the result.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

Procedure: Mark out the track of 2 parallel lines 20m apart. The test involves running (or walking) back and forth along the track as fast as you can. You must alternately run for 15 seconds, then pause for 15 seconds - a total of 20 intervals (an interval consists of 15-second run + 15-second pause). The helper whistles or calls out each 15 second period to indicate when to start and stop running. After each 15-second period of work, the participants stop as fast as possible and take a few steps back to where they were when the stop signal was made. The participants must touch the ground with their hand when turning at each end of the 20m course. At the end of 10 minutes, calculate the total distance covered.

Scoring: When the test is finished, you can calculate a fitness rating using the calculator above, or manually using the following equation (where Male = 0, Female = 1):

Rating Score = 18.38 + (0.03301 × running distance in meters) - (5.92 × gender)

Then check your fitness in the tables below, using ratings for men and women.

Fitness Rating Standards

Men 20-29 years 30-39 years 40-49 years 50-65 years
Poor < 39 < 35 < 31 < 26
Below Average 39-43 35-39 31-35 26-31
Average 44-51 40-47 36-43 32-39
Good 52-56 48-51 44-47 40-43
Very good > 57 > 52 > 48 > 44
Women 20-29 years 30-39 years 40-49 years 50-65 years
Poor < 29 < 28 < 26 < 22
Below Average 29-34 28-33 26-31 22-28
Average 35-43 34-41 32-40 29-36
Good 44-48 42-47 41-45 37-41
Very good > 49 > 48 > 46 > 42

Understanding Your VO2peak Estimate

When you provide your body weight, the calculator estimates your VO2peak (peak oxygen consumption) using the equation developed by Aadland et al. (2014). VO2peak represents the maximum amount of oxygen your body can utilize during intense exercise and is measured in milliliters per kilogram of body weight per minute (ml/kg/min).

The formula accounts for your running distance, gender, and body weight:

VO2peak = 23.262 + (0.050 × distance in meters) - (3.858 × gender) - (0.376 × weight in kg)

This equation was validated through research with 10-year-old children performing both the Andersen test and direct VO2peak measurement on treadmills. While primarily developed for youth athletes, it provides a useful estimate for adults as well, though individual variation of ±10-15% should be expected.

VO2peak Categories

Typical VO2peak values for athletes vary by sport and training status:

  • Elite Endurance Athletes: 65-85 ml/kg/min (males), 60-75 ml/kg/min (females)
  • Well-Trained Athletes: 55-65 ml/kg/min (males), 50-60 ml/kg/min (females)
  • Recreational Athletes: 45-55 ml/kg/min (males), 40-50 ml/kg/min (females)
  • Average Population: 35-45 ml/kg/min (males), 30-40 ml/kg/min (females)

Sport-Specific Applications

The Andersen Test is particularly valuable for sports requiring repeated high-intensity efforts with short recovery periods. Here's how different sports use this test:

Soccer (Football)

Soccer players benefit greatly from the Andersen Test as it mimics the intermittent nature of the sport. Elite youth soccer players typically cover 1200-1400 meters, while professional players may exceed 1400 meters. The test helps coaches assess match fitness and track conditioning throughout the season.

Basketball

Basketball's constant transitions between offense and defense mirror the work-rest intervals of the Andersen Test. Point guards and shooting guards typically perform better than forwards and centers due to their continuous movement patterns. Expected distances: guards 1150-1350m, forwards 1050-1250m.

Ice Hockey

Hockey players use this test during off-ice training to assess aerobic capacity for maintaining shift intensity. The 15-second work intervals align closely with typical shift lengths. Forwards typically cover 1100-1300 meters, while defensemen range from 1000-1200 meters.

Rugby

Both Rugby Union and League players benefit from this assessment, as it evaluates the repeated sprint ability essential for tackles, rucks, and runs. Backs generally cover 1200-1400 meters, while forwards achieve 1000-1200 meters due to their larger body mass.

Handball and Netball

These court sports involve constant movement with brief pauses, making the Andersen Test an excellent fitness indicator. Typical distances range from 1100-1350 meters depending on playing position and competitive level.

Tennis

While tennis points vary in length, the test's intermittent nature reflects the sport's demands. Competitive players typically cover 1000-1250 meters. The test helps assess readiness for long matches and tournament play.

Advantages and Limitations

Advantages:

  • Large groups of athletes can be tested simultaneously, making it efficient for team assessments
  • Very low cost - requires only basic equipment (cones, stopwatch, whistle)
  • Simple to administer and self-paced
  • Can be performed without a helper if athletes track their own distance
  • Sport-specific relevance for intermittent activities
  • Reliable and valid measurement tool (r = 0.84-0.92 test-retest correlation)
  • Suitable for various age groups (validated for ages 10-16, applicable to adults)

Limitations:

  • Good pacing strategy is required to ensure a representative score
  • Performance can be significantly affected by motivation and mental toughness
  • Individual variability in VO2peak prediction (±10-12 ml/kg/min)
  • Requires adequate space (minimum 25m for the 20m course plus turnaround areas)
  • Not suitable for individuals with certain health conditions or injuries
  • First-time performers may need a familiarization trial for optimal results

Improving Your Andersen Test Performance

To enhance your score on the Andersen Test, focus on these training strategies:

Interval Training

Perform high-intensity interval training (HIIT) sessions 2-3 times per week. Example workout: 10 sets of 30-second maximal efforts with 30-second recovery. This trains your body to handle repeated bouts of high-intensity work similar to the test format.

Tempo Runs

Include 20-30 minute tempo runs at 80-85% maximum heart rate once weekly. This builds aerobic capacity and teaches your body to sustain moderately high intensities, improving your ability to maintain pace throughout the 10-minute test.

Pacing Practice

Practice the exact test protocol during training to develop optimal pacing. Many athletes start too fast and fade significantly in the final intervals. Aim for consistent 15-second efforts rather than maximizing early intervals.

Sport-Specific Conditioning

If preparing for a sport that uses this test, integrate sport-specific movements during your 15-second work intervals. For example, soccer players can dribble a ball, basketball players can include defensive shuffles.

Recovery Training

The 15-second rest periods are crucial. Train your body to recover quickly through active recovery techniques and proper breathing patterns during rest intervals.

Comparison with Other Aerobic Tests

The Andersen Test sits between continuous running tests (like the Cooper 12-minute run) and progressive shuttle tests (like the beep test) in terms of protocol and demands:

Test Duration Format Best For
Andersen Test 10 minutes Intermittent (15s work/15s rest) Team sports, youth athletes
Beep Test Variable (until exhaustion) Progressive shuttles Maximum aerobic capacity
Cooper 12-min 12 minutes Continuous running Endurance athletes
Yo-Yo IR1 Variable Progressive with rest Team sports recovery ability

Frequently Asked Questions

How accurate is the Andersen Test calculator?

The calculator uses the validated Andersen 2008 formula for fitness rating and the Aadland 2014 equation for VO2peak estimation. The fitness rating formula has been validated through multiple research studies. For VO2peak, accuracy is approximately ±10-12 ml/kg/min on an individual level, though group-level predictions are highly reliable. Factors affecting accuracy include proper test administration, pacing strategy, and athlete motivation.

What is a good Andersen Test score for my sport?

Good scores vary by sport, age, and gender. For males aged 20-29, scores above 52 are considered good, while scores above 57 are very good. For females in the same age group, scores above 44 are good and above 49 are very good. Elite soccer players often achieve ratings of 55-65, while basketball players typically range from 50-60. Position-specific demands also matter - for example, soccer midfielders generally score higher than defenders.

How often should I take the Andersen Test?

For tracking training progress, test every 4-6 weeks during pre-season or conditioning phases. During competitive seasons, test every 6-8 weeks to monitor fitness maintenance without disrupting training. Always include a familiarization trial if it's your first time, as learning the pacing strategy significantly improves subsequent performance. Avoid testing during heavy training weeks or when fatigued from recent competitions.

Can youth athletes use this calculator?

Yes, the Andersen Test was specifically validated for children as young as 10 years old. Research by Aadland et al. (2014) and others has confirmed its reliability and validity in 10-16 year-old athletes. The test is particularly popular in school-based fitness programs and youth sport development. However, younger children (under 10) may struggle with pacing and following the protocol consistently. Always ensure proper supervision and appropriate warm-up for young athletes.

Is the Andersen Test better than the beep test?

Neither test is universally "better" - they serve different purposes. The Andersen Test features equal work-rest ratios (15s/15s) and is self-paced, making it more specific to sports with intermittent efforts and better for assessing pacing ability. The beep test is progressive and continues until exhaustion, providing a clearer maximum aerobic capacity measure. The Andersen Test is often preferred for team settings as it allows simultaneous testing of many athletes and requires less external pacing control. Choose based on your sport's demands and testing objectives.

How can I improve my Andersen Test score quickly?

Focus on interval training 2-3 times per week with work-rest ratios similar to the test (15-30 seconds work, 15-30 seconds rest). Improve your pacing strategy through practice sessions - avoid starting too fast, which leads to significant decline in later intervals. Build your aerobic base with 20-30 minute tempo runs at 80-85% max heart rate. Finally, practice the exact test protocol to optimize turnaround technique and recovery breathing patterns. Expect 5-8% improvement over 4-6 weeks with consistent training.

Why does body weight affect the VO2peak calculation?

Body weight is included in the VO2peak equation because heavier individuals require more oxygen to move their body mass at the same speed. VO2peak is expressed per kilogram of body weight (ml/kg/min) to allow fair comparisons between athletes of different sizes. Lighter athletes often have higher relative VO2peak values, while heavier athletes may have higher absolute oxygen consumption but lower values when normalized to body weight. This is why weight classes exist in many sports - power-to-weight ratio significantly impacts performance in activities requiring body movement.

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References

  1. Andersen, Lars Bo; Andersen, Thor-Einar; Andersen, Eivind; Anderssen, Sigmund A. (2008). "An intermittent running test to estimate maximal oxygen uptake: the Andersen test." Journal of Sports Medicine and Physical Fitness, Vol. 48, No. 7, p. 434-437.
  2. Aadland E, Terum T, Mamen A, Andersen LB, Resaland GK. (2014). "The Andersen aerobic fitness test: reliability and validity in 10-year-old children." PLoS One. 9(10):e110492. doi:10.1371/journal.pone.0110492
  3. Aadland E, Andersen LB, Lerum Ø, Resaland GK. (2018). "The Andersen aerobic fitness test: New peak oxygen consumption prediction equations in 10 and 16-year olds." Scandinavian Journal of Medicine & Science in Sports. 28(3):862-872.
  4. Bendiksen M, Ahler T, Clausen H, Wedderkopp N, Krustrup P. (2013). "The use of Yo-Yo intermittent recovery level 1 and Andersen testing for fitness and maximal heart rate assessments of 6- to 10-year-old school children." Journal of Strength and Conditioning Research. 27(6):1583-90.
  5. Ahler T, Bendiksen M, Krustrup P, Wedderkopp N. (2012). "Aerobic fitness testing in 6- to 9-year-old children: reliability and validity of a modified Yo-Yo IR1 test and the Andersen test." European Journal of Applied Physiology. 112(3):871-6.