The Cooper Test for children is a way to measure the general endurance level. 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.


The test consists of the following components:

  • Warming up
  • Twelve minutes of running
  • Cooldown

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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.


  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. Measure the remaining distance and add this to your laps;
  5. Stop after twelve minutes at the place where you are at that moment;
  6. Search for the value belonging to the covered distance in the table below.



11-12 12-13 13-14 14-15 15-16 16-17 17-18
Excellent >2650 >2700 >2850 >3050 >3100 >3110 >3120
Satisfactory 2400-2650 2400-2700 2500-2850 2800-3050 2800-3100 2850-3110 2800-3120
Sufficient 1700-2400 1950-2400 2100-2500 2350-2800 2350-2800 2450-2850 2400-28