The Cooper test is a test of aerobic fitness (the ability of the body to use oxygen to power it while running). It was designed by Kenneth H. Cooper in 1968 for US military use. In the original form, the point of the Cooper test is to run as far as possible within 12 minutes. The test is meant to measure the condition of the person taking it and therefore it is supposed to be run at a steady pace instead of sprints. Practice and pacing is required and performance on this test can be affected greatly by motivation, however if these issues are addressed, the results of the Cooper test are reasonably reliable.

The outcome is based on how far the tested person ran, their age and gender.

An advantage of the Cooper test is that large groups can be tested at once. Also, it is a very cheap and simple test to perform.

Equipment Required

To conduct the Cooper test, you will need:

  • Flat oval or running track
  • marking cones
  • recording sheets
  • stop watch

Test Procedure

Place markers at set intervals (every 100 metres, for example) around the track to aid in measuring the completed distance. After a 15 minute warm up, participants run for 12 minutes, and the distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

Scoring

There are several equations that can be used to estimate VO2 max (in ml/kg/min) from the distance score (a formula for either kms or miles):

VO2 max = (35.97 x no of miles ran in 12 mins) - 11.29.
VO2 max = (22.351 x no of kilometers ran in 12 mins) - 11.288

For adults over 20 years of age

Compare your results with the table below:

Age Very
good		 Good Average Poor Very
poor
20-29 M Over
2800m		 2400 -
2800m		 2200 -
2399m		 1600 -
2199m		 Less than
1600m
F Over
2700m		 2200 -
2700m		 1800 -
2199m		 1500 -
1799m		 Less than
1500m
30-39 M Over
2700m		 2300 -
2700m		 1900 -
2299m		 1500 -
1899m		 Less than
1500m
F Over
2500m		 2000 -
2500m		 1700 -
1999m		 1400 -
1699m		 Less than
1400m
40-49 M Over
2500m		 2100 -
2500m		 1700 -
2099m		 1400 -
1699m		 Less than
1400m
F Over
2300m		 1900 -
2300m		 1500 -
1899m		 1200 -
1499m		 Less than
1200m
50+ M Over
2400m		 2000 -
2400m		 1600 -
1999m		 1300 -
1599m		 Less than
1300m
F Over
2200m		 1700 -
2200m		 1400 -
1699m		 1100 -
1399m		 Less than
1100m

For experienced athletes

Compare your results with the table below:

Very
good		 Good Average Poor Very
poor
Male Over
3700m		 3400 -
3700m		 3100 -
3399m		 2800 -
3099 m		 2800m
Female Over
3000m		 2700 -
3000m		 2400 -
2699m		 2100 -
2399 m		 2100m

Regular Assessment

The Cooper test can be used to monitor the development of an athlete’s aerobic endurance and to obtain an estimate of their VO2 max. Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

See more definitions in the Definitive Guide to Running Terms.


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