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

  1. Set up a course of ± 400 meters;
  2. Start with a warm-up of approximately two or three minutes at low intensity;
  3. Start with the test and run as far as you can in twelve minutes;
  4. Stop after twelve minutes at the place where you are at that moment;
  5. 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