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Home / Exercising / Fitness tests / Advanced tests / Aerobic tests / 12 minute Cooper Test
12 minute Cooper test
Introduction
Athletes can use the Cooper VO2 max test to quickly and easily get a measure of their VO2 max.
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What is the point?
The VO2 max is considered the best way for athletes to assess their cardio capacity. If you want an alternative to an expensive laboratory test, you can easily determine your VO2 max with the 12 minute Cooper Test.
What do you need?
- 400 metre track, with 100 metres marked
- Stopwatch
- Assistant
How do you do the test?
- Warm up
- Run as far as possible in 12 minutes
- Record your distance to the nearest 100 metres
- Cool down
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What results you'll get :
The value of a test such as this comes from comparing your results over several tests.
Comparative data for the test:
| Age |
Excellent |
Above Average |
Average |
Below Average |
Poor |
| Male 13-14 |
>2700m |
2400-2700m |
2200-2399m |
2100-2199m |
<2100m |
| Females 13-14 |
>2000m |
1900-2000m |
1600-1899m |
1500-1599m |
<1500m |
| Males 15-16 |
>2800m |
2500-2800m |
2300-2499m |
2200-2299m |
<2200m |
| Females 15-16 |
>2100m |
2000-2100m |
1700-1999m |
1600-1699m |
<1600m |
| Males 17-19 |
>3000m |
2700-3000m |
2500-2699m |
2300-2499m |
<2300m |
| Females 17-20 |
>2300m |
2100-2300m |
1800-2099m |
1700-1799m |
<1700m |
The following table rates performance for athletes:
| Age |
Excellent |
Above Average |
Average |
Below Average |
Poor |
| Male 20-29 |
>2800m |
2400-2800m |
2200-2399m |
1600-2199m |
<1600m |
| Females 20-29 |
>2700m |
2200-2700m |
1800-2199m |
1500-1799m |
<1500m |
| Males 30-39 |
>2700m |
2300-2700m |
1900-2299m |
1500-1999m |
<1500m |
| Females 30-39 |
>2500m |
2000-2500m |
1700-1999m |
1400-1699m |
<1400m |
| Males 40-49 |
>2500m |
2100-2500m |
1700-2099m |
1400-1699m |
<1400m |
| Females 40-49 |
>2300m |
1900-2300m |
1500-1899m |
1200-1499m |
<1200m |
| Males >50 |
>2400m |
2000-2400m |
1600-1999m |
1300-1599m |
<1300m |
| Females >50 |
>2200m |
1700-2200m |
1400-1699m |
1100-1399m |
<1100m |
The following table can be used with experienced athletes:
| Gender |
Excellent |
Above Average |
Average |
Below Average |
Poor |
| Male |
>3700m |
3400-3700m |
3100-3399m |
2800-3099m |
<2800m |
| Females |
>3000m |
2700-3000m |
2400-2999m |
2100-2399m |
<2100m |
VO2 max
An estimate of your VO2 max can be calculated as follows:
(Distance covered in metres - 504.9) ? 44.73
What is being measured again?
This is an easy way to assess your VO2max.
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