General
The Cooper Test makes it possible to globally determine endurance levels. As large a distance as possible must be completed in twelve minutes. The larger the distance, the better the endurance. However, the Cooper Test is less reliable than the Astrand cycle test. This is because motivation and running technique also play an important role in this submaximal test. The benefit is that the Cooper Test can be done in large groups. This makes the test especially popular for schools and in sports.
Content
The test consists of the following components:
- Warming up
- Twelve minutes of running
- Cooldown
Procedure
Form pairs and start with a good warm-up. Person 1 starts running and person 2 writes down how many laps are completed. When the twelve minutes are over, person 1 stops where he or she is at that moment. Person 2 measures the completed distance: The number of completed laps plus the distance of the final lap. You can read what the total number of completed meters means for your VO2 Max in the table developed for this.
Steps
- Set up a course of ± 400 meters;
- Start with a warm-up of approximately two or three minutes at low intensity;
- Start with the test and run as far as you can in twelve minutes;
- Stop after twelve minutes at the place where you are at that moment;
- Measure the remaining distance and add this to your laps.
Results
Men
| 20-29 | 30-39 | 40-49 | 50-59 | > 60 | |
| Excellent | > 2911 | > 2848 | > 2751 | > 2607 | > 2526 |
| Good | 2656-2911 | 2591-2848 | 2479-2750 | 2334-2606 | 2205-2525 |
| Satisfactory | 2579-2655 | 2398-2590 | 2286-2478 | 2141-2333 | 1996-2204 |
| Sufficient | 2334-2478 | 2238-2397 | 2141-2285 | 2012-2140 | 1851-1995 |
| Average | 2157-2333 | 2077-2237 | 1980-2140 | 1851-2011 | 1690-1850 |
| Poor | 1914-2156 | 1884-2076 | 1771-1979 | 1626-1850 | 1433-1689 |
| Very poor | < 1915 | < 1883 | < 1770 | < 1625 | < 1432 |
Women
| 20-29 | 30-39 | 40-49 | 50-59 | >60 | |
| Excellent | >2184 | >2083 | >1982 | >1836 | >1859 |
| Good | 1982-2183 | 1898-2082 | 1818-1981 | 1679-1835 | 1642-1858 |
| Satisfactory | 1831-1981 | 1759-1897 | 1679-1817 | 1579-1678 | 1501-1641 |
| Sufficient | 1730-1830 | 1679-1758 | 1579-1678 | 1489-1578 | 1406-1500 |
| Average | 1621-1729 | 1553-1678 | 1478-1578 | 1398-1488 | 1346-1405 |
| Poor | 1455-1620 | 1427-1552 | 1373-1477 | 1288-1397 | 1238-1345 |
| Very poor | <1454 | <1426 | <1372 | <1287 | <1237 |
Required equipment
For this test you need the following:
- An athletics track, or measured track
- Measuring tape
- Test forms
