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Cooper VO2 max test


You can use the Cooper VO2 max test to quickly and easily get a measure of your VO2 max.

What is the point?

The VO2 max is considered the best overall way to assess cardio capacity.

The Cooper VO2 max test is a simple way for anyone to get this figure, and then use it to track changes in their fitness.

What do you need?

  • 400 metre track, with 100 metres marked
  • Stopwatch
  • Assistant
How do you do the test?

  • Warm up
  • Walk or run as far as possible in 12 minutes
  • Record your distance to the nearest 100 metres
  • Cool down

What results you'll get :

The value of a test such as this comes from comparing your results over several tests.

Comparative data for the test:

Age Excellent Above Average Average Below Average Poor
Male 13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
Females 13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
Males 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
Females 15-16 2100m 2000-2100m 1700-1999m 1600-1699m <1600m
Males 17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
Females 17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m

The following table rates performance for athletes:

Age Excellent Above Average Average Below Average Poor
Male 20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
Females 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
Males 30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
Females 30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
Males 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
Females 40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
Males >50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m
Females >50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m

The following table can be used with experienced athletes:

Male >3700m 3400-3700m 3100-3399m 2800-3099m <2800m
Females >3000m 2700-3000m 2400-2999m 2100-2399m <2100m

VO2 max

An estimate of your VO2 max can be calculated as follows:

(Distance covered in metres - 504.9) ÷ 44.73

What is being measured again?

This is a simple way to assess your VO2max.




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