Test:Aerobic Capacity Run Cooper Test

The Cooper 12 minute run is a popular maximal running test of aerobic fitness.

Required Resources

To undertake this test you will require:

  • 400 metre track
  • Stopwatch
  • Whistle
  • Assistant

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.

  • The athlete warms up for 10 minutes
  • The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
  • The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
  • The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres

.

Normative data for the Cooper Test

Male Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
>50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m

Female Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m
17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m
20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
>50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m

VO2max

An estimate of your VO2max can be calculated as follows:

  • (Distance covered in metres – 504.9) ÷ 44.73
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About swimbikerun1
Devoted Father, Husband and Employee.Endurance sports fanatic (running,cycling,swimming).Triathlon athlete and coach.If only days had more than 24 hours.

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