Objective

Learn how to measure your aerobic endurance with the Cooper VO2 Max Test. This test, developed by Dr. Kenneth Cooper, is a simple yet effective way to estimate your VO2 max and track your cardiovascular fitness improvements.

Required Resources:

Treadmill or 400-metre track
Stopwatch
Whistle
Assistant / Coach

How to conduct the test:

Warm up for 10 minutes.
Run as far as possible in 12 minutes.
Record the distance covered.

Assessment:

Normative data is available for different age groups and genders to evaluate performance.

VO2 max Estimation:

VO2 max can be estimated using the formula:

Cooper Test and VO2 Max Calculator

Calculator

Age: Gender: Total Distance Covered (meters):

Enter age, gender, and distance for results

Male – Cooper Test (Distance in meters)

Age Group	Excellent	Above Average	Average	Below Average	Poor
13-14	> 2700	2400-2700	2200-2399	2100-2199	< 2100
15-16	> 2800	2500-2800	2300-2499	2200-2299	< 2200
17-19	> 3000	2700-3000	2500-2699	2300-2499	< 2300
20-29	> 2800	2400-2800	2200-2399	1600-2199	< 1600
30-39	> 2700	2300-2700	2100-2299	1500-2099	< 1500
40-49	> 2500	2100-2500	1700-2099	1400-1699	< 1400
> 50	> 2400	2000-2400	1600-1999	1300-1599	< 1300

Female – Cooper Test (Distance in meters):

Age Group	Excellent	Above Average	Average	Below Average	Poor
13-14	> 2000	1900-2000	1600-1899	1500-1599	< 1500
15-16	> 2100	2000-2100	1700-1999	1600-1699	< 1600
17-19	> 2300	2100-2300	1800-2099	1700-1799	< 1700
20-29	> 2200	1800-2200	1500-1799	1400-1499	< 1400
30-39	> 2000	1700-2000	1400-1699	1300-1399	< 1300
40-49	> 2300	1900-2300	1500-1899	1200-1499	< 1200
> 50	> 2200	1700-2200	1400-1699	1100-1399	< 1100

Male – VO2max (ml/kg/min):

Age Group	Excellent	Above Average	Average	Below Average	Poor
20-29	> 55	51-55	46-50	42-45	< 42
30-39	> 53	48-53	44-47	41-43	< 41
40-49	> 52	46-52	42-45	38-41	< 38
50-59	> 49	43-49	38-42	35-37	< 35
60-69	> 45	39-45	35-38	31-34	< 31
70-69	> 41	36-41	31-35	28-30	< 28

Female – VO2max (ml/kg/min):

Age Group	Excellent	Above Average	Average	Below Average	Poor
20-29	> 49	44-49	40-43	36-39	< 36
30-39	> 45	41-45	37-40	34-36	< 34
40-49	> 44	39-44	35-38	32-34	< 32
50-59	> 34	31-34	29-30	25-28	< 25
60-69	> 35	32-35	29-31	26-28	< 26
70-79	> 35	30-35	27-29	24-26	< 24

Analysis

The test results are evaluated by comparing them to the athlete’s previous results. With consistent training, improvements in VO2 max and anaerobic and aerobic thresholds should be observed.

Target Group

This test is ideal for endurance athletes and players of endurance sports like football and rugby but is not suitable for individuals for whom the test would be contraindicated.

Reliability

Test reliability depends on the consistency and strictness of the test administration and the athlete’s motivation. Various factors can influence reliability.

Validity

Test validity measures the accuracy and relevance of the test. This test effectively monitors an athlete’s physical development, with high correlation to actual VO2 max as per published tables.

Advantages

Minimal equipment needed
Easy to set up and conduct
Multiple athletes can be tested simultaneously
Self-administration is possible

Disadvantages

An assistant / coach is needed for test administration

References

COOPER, K.H. (1968). A means of assessing maximal oxygen intake. JAMA, 203, p. 135-138.

Page Reference

MACKENZIE, B. (1997). Cooper VO2 max Test [WWW] Available from: https://www.theonecoelman.co.uk [Accessed 1/6/2024]

Cookies

This site uses cookies from third-party services for ad personalization. Continuing to use the site implies consent to these cookies. For more information, visit Google’s page on data usage.

Cooper VO2 Max Test