Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Vo₂ maxOr Maximum oxygen absorptionis the most widely accepted indicator of Cardiorepiratory endurance. It represents the ability of the body to deliver and use oxygen during sustained physical activity. Vo₂ Max is strongly correlated with sports performance, health and longevity results. However, direct measurement requires expensive equipment and laboratory conditions.
Enter Cooper test—A ground method in time and based on evidence to estimate VO₂ max without laboratory equipment.
Hello, I am Alexandra Booz of the fitnessprogrammer.com team. I carefully prepared this article to help you understand the 12 -minute execution test and Improve your vo₂ max. And don’t worry, my future articles are designed to keep you committed, not out of breath!
What is the 12 -minute test?
THE 12 -minute Cooper racing test is a simple but very effective method to assess Cardiorepiratory endurance and aerobic form. The test is to run as much as possible in exactly 12 minutes. The total distance covered during this period is then used to estimate the Vo₂ max of the individual.
Developed in 1968 by Dr Kenneth H. CooperAir Force doctor and former colonel, this test was initially designed to assess the Military staff aerobic. Its practical appearance, minimum equipment needs and strong correlation with Vo₂ max In fact a tool largely adopted in military and civilian environment.
Dr Cooper’s vision was to create a Simple fitness tool based on evidence For large populations – and more than 50 years later, the test remains a stallion in the evaluation of endurance worldwide.
“This test provides a practical method to estimate the maximum oxygen supply and physical performance.” – Cooper KH, Jama, 1968
Physiological basis of the Cooper test
During the 12 -minute test, individuals operate at their maximum durable rate. This Maximum sub-maimal effort Reflects:
- Aerobic power (vo₂ max)
- Cardiovascular endurance
- Cardiopulmonary efficiency
- Lactate proximity threshold
- Racing economy (to a lesser extent)
The total distance in 12 minutes is a Proxy for aerobic energy system abilityBecause longer distances reflect better use of oxygen over time. Although this is not the main objective of the test, it also gives an overview of your Ability to rhythm over timeThis is an essential competence for training and endurance race. Covering more distance in 12 minutes requires a balance of endurance, mental concentration and effective energy consumption.
How to perform the 12 -minute execution test
- Warm up for 5 to 10 minutes with light jogging and dynamic mobility exercises.
- Start the stopwatch and run continuously to 12 minutes fastest sustainable rhythm.
- Stop when the 12 minutes are sold.
- Measure or save the Copy exact distance.
- Cool for 5 to 10 minutes after the test.
- Use the appropriate Cooper VO₂ Max formula To estimate the aerobic capacity.
Cooper test performance classification
If you do not want to calculate your VO₂ max, you can simply assess your cardiovascular shape according to the Total distance covered in 12 minutes. The following table provides standardized performance classification For different age and gender groups, based on original Cooper’s test standards and validated field data.
Use the table below:
- Find your age group and sex.
- Make the Distance you have reached During the test.
- See your note – from “poor” to “excellent”.
Cooper tests – men
| Age | Excellent | Above average | Average | Below average | Poor |
|---|---|---|---|---|---|
| 17-19 | On 3000 m | 2700–3000 m | 2500–2699 m | 2300–2499 m | Below 2300 m |
| 20–29 | On 2800 m | 2400–2800 m | 2200–2399 m | 1600–2199 m | Below 1600 m |
| 30–39 | On 2700 m | 2300–2700 m | 1900–2299 m | 1500–1899 m | Below 1500 m |
| 40–49 | On 2500 m | 2100–2500 m | 1700–2099 m | 1400–1699 m | Below 1400 m |
| 50+ | On 2400 m | 2000–2400 m | 1600–1999 m | 1300–1599 m | Below 1300 m |
Clooper test ranking – Women
| Age | Excellent | Above average | Average | Below average | Poor |
|---|---|---|---|---|---|
| 17-20 | On 2300 m | 2100–2300 m | 1800–2099 m | 1700–1799 m | Below 1700 m |
| 20–29 | On 2700 m | 2200–2700 m | 1800–2199 m | 1500–1799 m | Below 1500 m |
| 30–39 | On 2500 m | 2000–2500 m | 1700–1999 m | 1400–1699 m | Below 1400 m |
| 40–49 | On 2300 m | 1900–2300 m | 1500–1899 m | 1200–1499 m | Below 1200 m |
| 50+ | On 2200 m | 1700–2200 m | 1400–1699 m | 1100–1399 m | Below 1100 m |
How to calculate VO₂ Max with the 12 -minute Cooper test
The two formulas provide similar results, so use the system with which you follow. It is a precious metric for athletes, fitness lovers and clinicians.
Cooper test calculator
If you prefer not to do the calculation manually, there are many free VO₂ max calculators available online. Simply enter your distance (in meters or miles), and the tool will provide a precise maximum VO₂ estimate.
Here is normalmatic max value by and set
Men
| Age | Superior | Excellent | GOOD | Fair | Poor | Very poor |
|---|---|---|---|---|---|---|
| 20–29 | ≥66.3 | 59.3–66.2 | 53.7–59.2 | 48.0–53.6 | 41.9–47.9 | ≤41.8 |
| 30–39 | ≥59.8 | 54.2–59.7 | 48.0–54.1 | 42.4–47.9 | 37.4–42.3 | ≤37.3 |
| 40–49 | ≥55.6 | 49.3–55.5 | 43.9–49.2 | 37.8–43.8 | 33.3–37.7 | ≤33.2 |
| 50–59 | ≥50.7 | 43.2–50.6 | 38.2–43.1 | 32.6–38.1 | 28.4–32.5 | ≤28.3 |
Women
| Age | Superior | Excellent | GOOD | Fair | Poor | Very poor |
|---|---|---|---|---|---|---|
| 20–29 | ≥56.0 | 48.3–55.9 | 43.2–48.2 | 37.6–43.1 | 32.0–37.5 | ≤31.9 |
| 30–39 | ≥45.8 | 39.3–45.7 | 34.6–39.2 | 30.2–34.5 | 26.4–30.1 | ≤26.3 |
| 40–49 | ≥41.7 | 36.0–41.6 | 31.1–35.9 | 26.7–31.0 | 23.3–26.6 | ≤23.2 |
| 50–59 | ≥35.9 | 30.2–35.8 | 26.8–30.1 | 23.4–26.7 | 20.6–23.3 | ≤ 20.5 |
American College of Sports Medicine (ACSM). ACSM guidelines for exercise tests and prescription, 10th edition, 2017.
Advantages of the Cooper test
- Scientifically validated: A high correlation with direct vo₂ max tests
- Low cost: Does not require any specialized laboratory or equipment
- Effective: 12 -minute test, easily reproducible
- Versatile: Applicable to individuals, teams, schools and soldiers
- Progress monitoring: Ideal for monitoring training adaptations over time
Cooper test limits
- Requires maximum effort for precision
- Environmental factors (weather, wind, elevation) can affect the results
- The race saving can distort the results for highly trained or not trained people
- Less adapted to the elderly or those who have joint / mobility limitations
- Not useful for those who cannot run or undergo musculoskeletal injuries
Training implications
Vo₂ Max is prominently. Regular Aerobic training-especially High intensity interval training (Hit)),, timeAnd Cardio in the equilibrium state– can increase vo₂ max by 15–25% in most people.
The Cooper test can be used each 6 to 12 weeks to assess the efficiency of the training.
Who should use the Cooper test?
- Athletes: For monitoring of the basic line and progress
- Personal coaches: To assess the team or cardiovascular form of the team or customer
- Military, fire, application of the law: As part of fitness qualification
- General population: For monitoring health and well-being
Alternatives to the Cooper test
| Test name | Better for | Requires equipment |
|---|---|---|
| Rockport’s 1 mile walking test | Beginners / Elderly | Stopwatch |
| Bip test with several degrees | Teams / athletes | CD / App, cones |
| Bruce treading carpet protocol | Clinical and laboratory parameters | Treadmill and laboratory |
Conclusion
THE Cooper 12 -minute test There remains one of the most validated, simple and effective field methods to estimate VO₂ max. It fills the gap between science and accessibility – the opportune of anyone, from athletes to people concerned with health, to follow cardiovascular performance.
Whether you prepare a race, you design a training plan or improve your health measures, the Cooper test provides a Reliable instantaneous of your aerobic fitness.
Scientific references
- Cooper KH. (1968). A way to assess the maximum oxygen supply: correlation between tests on the ground and the treadmill. Jama. 203 (3), 201-204. https://doi.org/10.1001/jama.1968.0314003003008
- Biol Sport 2014. Validity of the 12 -minute racing test of Cooper for the estimation of the maximum absorption of oxygen among male university students https://pmc.ncbi.nlm.nih.gov/articles/pmc4314605/
- Grant, S. et al. (1995). A comparison of the methods of predicting the maximum absorption of oxygen. BR J SPORTS MED, 29 (3), 147–152.
- Noonan, V. and Dean, E. (2000). Sub-maimal exercise test: clinical application and interpretation. Physiotherapy, 80 (8), 782–807.
- Bassett, Dr and Howley, and (2000). Limiting factors for the maximum absorption of oxygen and determinants of endurance performance. Med SCI SPORTS EXERCISE, 32 (1), 70–84.
