**The Cooper Test** was designed by Dr. Kenneth H. Cooper in 1968 for military use. Essentially, subjects run as far as they can in 12 minutes. Test outcomes are based on the distance the subject ran, gender, and age. The test is most accurately conducted on a running track marked off at each 100m interval. The test's reliability depends upon how strict the test is conducted and the individual's level of motivation to perform the test. Analysis of the result using the table that follows is done by comparing the result with the results of previous tests.^{[1]}

## Conducting the Test

Athletes precede the test with a 10 to 15 minute warm up. Using the track, the athlete runs or walks as far as possible in 12 minutes. The total distance covered to the nearest 100 metres is recorded and the athlete conducts a cool down.

## Estimation of VO2max

VO2 max can be calculated from the Cooper Test results as follows: (Distance covered in metres - 504.9) ÷ 44.73

## Performance Table

The following is an example of the many tables that exist for the test:^{[1]}

Excellent | Good | Average | Bad | Poor | ||
---|---|---|---|---|---|---|

13-14 | M | 2700+ m | 2400 - 2700 m | 2200 - 2399 m | 2100 - 2199 m | 2100- m |

F | 2000+ m | 1900 - 2000 m | 1600 - 1899 m | 1500 - 1599 m | 1500- m | |

15-16 | M | 2800+ m | 2500 - 2800 m | 2300 - 2499 m | 2200 - 2299 m | 2200- m |

F | 2100+ m | 2000 - 2100 m | 1700 - 1999 m | 1600 - 1699 m | 1600- m | |

17-20 | M | 3000+ m | 2700 - 3000 m | 2500 - 2699 m | 2300 - 2499 m | 2300- m |

F | 2300+ m | 2100 - 2300 m | 1800 - 2099 m | 1700 - 1799 m | 1700- m | |

20-29 | M | 2800+ m | 2400 - 2800 m | 2200 - 2399 m | 1600 - 2199 m | 1600- m |

F | 2700+ m | 2200 - 2700 m | 1800 - 2199 m | 1500 - 1799 m | 1500- m | |

30-39 | M | 2700+ m | 2300 - 2700 m | 1900 - 2299 m | 1500 - 1899 m | 1500- m |

F | 2500+ m | 2000 - 2500 m | 1700 - 1999 m | 1400 - 1699 m | 1400- m | |

40-49 | M | 2500+ m | 2100 - 2500 m | 1700 - 2099 m | 1400 - 1699 m | 1400- m |

F | 2300+ m | 1900 - 2300 m | 1500 - 1899 m | 1200 - 1499 m | 1200- m | |

50+ | M | 2400+ m | 2000 - 2400 m | 1600 - 1999 m | 1300 - 1599 m | 1300- m |

F | 2200+ m | 1700 - 2200 m | 1400 - 1699 m | 1100 - 1399 m | 1100- m |

Excellent | Good | Average | Bad | Poor | |
---|---|---|---|---|---|

Male | 3700+ m | 3400 - 3700 m | 3100 - 3399 m | 2800 - 3099 m | 2800- m |

Female | 3000+ m | 2700 - 3000 m | 2400 - 2699 m | 2100 - 2399 m | 2100- m |

## External Resources

- The Cooper Institute
- Cooper Test VO2max Calculator - downloadable excel spreadsheet

## References

- ↑
^{1.0}^{1.1}Brian Mac (n.d.). Cooper VO2max Test. BrianMac.co.uk. Retrieved on 2008-10-14.