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Introduction
You can use the Cooper VO2 max test to quickly and easily get a measure of your VO2 max.
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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?
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How do you do the test?
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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:
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Age |
Excellent |
Above Average |
Average |
Below Average |
Poor |
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Male 13-14 |
>2700m |
2400-2700m |
2200-2399m |
2100-2199m |
<2100m |
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Females 13-14 |
>2000m |
1900-2000m |
1600-1899m |
1500-1599m |
<1500m |
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Males 15-16 |
>2800m |
2500-2800m |
2300-2499m |
2200-2299m |
<2200m |
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Females 15-16 |
2100m |
2000-2100m |
1700-1999m |
1600-1699m |
<1600m |
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Males 17-19 |
>3000m |
2700-3000m |
2500-2699m |
2300-2499m |
<2300m |
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Females 17-20 |
>2300m |
2100-2300m |
1800-2099m |
1700-1799m |
<1700m |
The following table rates performance for athletes:
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Age |
Excellent |
Above Average |
Average |
Below Average |
Poor |
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Male 20-29 |
>2800m |
2400-2800m |
2200-2399m |
1600-2199m |
<1600m |
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Females 20-29 |
>2700m |
2200-2700m |
1800-2199m |
1500-1799m |
<1500m |
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Males 30-39 |
>2700m |
2300-2700m |
1900-2299m |
1500-1999m |
<1500m |
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Females 30-39 |
>2500m |
2000-2500m |
1700-1999m |
1400-1699m |
<1400m |
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Males 40-49 |
>2500m |
2100-2500m |
1700-2099m |
1400-1699m |
<1400m |
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Females 40-49 |
>2300m |
1900-2300m |
1500-1899m |
1200-1499m |
<1200m |
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Males >50 |
>2400m |
2000-2400m |
1600-1999m |
1300-1599m |
<1300m |
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Females >50 |
>2200m |
1700-2200m |
1400-1699m |
1100-1399m |
<1100m |
The following table can be used with experienced athletes:
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Male |
>3700m |
3400-3700m |
3100-3399m |
2800-3099m |
<2800m |
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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
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What is being measured again?
This is a simple way to assess your VO2max.
