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

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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

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