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?
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
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Above Average
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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
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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
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>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
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>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
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<1200m
|
|
Males >50
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>2400m
|
2000-2400m
|
1600-1999m
|
1300-1599m
|
<1300m
|
|
Females >50
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>2200m
|
1700-2200m
|
1400-1699m
|
1100-1399m
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<1100m
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The following table can be used with experienced athletes:
|
Male
|
>3700m
|
3400-3700m
|
3100-3399m
|
2800-3099m
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<2800m
|
|
Females
|
>3000m
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2700-3000m
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2400-2999m
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2100-2399m
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<2100m
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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.
