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?
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 1314

>2700m

24002700m

22002399m

21002199m

<2100m

Females 1314

>2000m

19002000m

16001899m

15001599m

<1500m

Males 1516

>2800m

25002800m

23002499m

22002299m

<2200m

Females 1516

2100m

20002100m

17001999m

16001699m

<1600m

Males 1719

>3000m

27003000m

25002699m

23002499m

<2300m

Females 1720

>2300m

21002300m

18002099m

17001799m

<1700m

The following table rates performance for athletes:
Age

Excellent

Above Average

Average

Below Average

Poor

Male 2029

>2800m

24002800m

22002399m

16002199m

<1600m

Females 2029

>2700m

22002700m

18002199m

15001799m

<1500m

Males 3039

>2700m

23002700m

19002299m

15001999m

<1500m

Females 3039

>2500m

20002500m

17001999m

14001699m

<1400m

Males 4049

>2500m

21002500m

17002099m

14001699m

<1400m

Females 4049

>2300m

19002300m

15001899m

12001499m

<1200m

Males >50

>2400m

20002400m

16001999m

13001599m

<1300m

Females >50

>2200m

17002200m

14001699m

11001399m

<1100m

The following table can be used with experienced athletes:
Male

>3700m

34003700m

31003399m

28003099m

<2800m

Females

>3000m

27003000m

24002999m

21002399m

<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.