Test:Aerobic Capacity Run Cooper Test
January 27, 2012 Leave a comment
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
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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