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Cooper VO2 max test

Introduction

You can use the Cooper VO2 max test to quickly and easily get a measure of your VO2 max.

What is the point?

The VO2 max is considered the best overall way to assess cardio capacity.

The Cooper VO2 max test is a simple way for anyone to get this figure, and then use it to track changes in their fitness.

What do you need?

400 metre track, with 100 metres marked
Stopwatch
Assistant

How do you do the test?

Warm up
Walk or run as far as possible in 12 minutes
Record your distance to the nearest 100 metres
Cool down

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