VO2max test : Cooper VO2max Formular

Introduction

The Cooper test is a simple means of estimating a runner's VO2 Max, established by Dr Kenneth Cooper.  The test is best completed on a running track with the assistance of a timekeeper.

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Test procedure

Simply run continuously for 12 minutes and record the distance achieved.

It's best to run on a running track in moderate conditions (i.e. without excessive heat, wind, or rain).

It's also important to make sure you warm up well for the test, to ensure that optimal performance is achieved.

The distance can be used to estimate VO2 Max, and used alongside age and sex to assess the quality of the performance (see below).

 

Benefits

The test protocol is straightforward, time-efficient, and can be performed with a minimum of equipment and assistance. It's also easily repeatable so that progression can be monitored over time without worrying about outside variables.

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Performance assessment

The tables below show how the quality of a run can be assessed according to the runner's age and sex.

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Men

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Women

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