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Cooper VO2 Max Test

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

The following table can be used with experienced athletes:

Male

>3700m

3400-3700m

3100-3399m

2800-3099m

<2800m

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

What is being measured again?

This is a simple way to assess your VO2max.

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