VOavor Maxor Maximum oxygen intakeIs the most commonly recognized indicator for Cardiary piratory endurance. It represents the body’s ability to deliver and use oxygen during persistent physical activity. VOavor Max correlates strongly with sporting performance, health results and durability. However, direct measurement requires expensive equipment and laboratory conditions.
Give the Cooper test-A time -efficient and evidence -based field method for estimating VO₂ max without laboratory equipment.
Hello, I am Alexandra Botez from the Fitnessprogram.com team. I carefully prepared this article to help you understand the 12-minute running test and Improve your VO₂ max. And don’t worry, my future articles should be committed and not out of breath!
What is the 12 -minute running test?
The 12-minute Cooper running test is a simple, yet highly effective method to assess that of an individual Cardiary piratory endurance and aerobic fitness. The test includes as far as possible in exactly 12 minutes. The total distance that is covered during this time is then used to appreciate the VO₂ Max of the individual.
Developed in 1968 by Dr. Kenneth H. CooperAs a doctor and former colonel of the US Air Force, this test was originally designed in such a way that they evaluate them aerobic capacity of the military staff. Its practicality, minimal equipment requirements and high correlation with VOavor Max made it a widespread instrument in both military and civilian environments.
Dr. It was Cooper’s vision to create one Simple, evidence-based fitness tool For large populations – and more than 50 years later, the test remains a gold standard for endurance evaluation worldwide.
“This test offers a practical method to estimate the maximum oxygen absorption and physical performance.” – Cooper KH, Jama, 1968
Physiological basis of the Cooper test
During the 12-minute running test, people run at their maximum sustainable pace. The submaximal to maximum effort reflected:
- Aerobic Power (VOavor Max)
- Heart cycle endurance
- Cardiopulmonary efficiency
- Lactate swelling
- Running economy (to a lesser extent)
The total distance in 12 minutes is a Proxy for aerobics Energy system capacitySince longer distances reflect better oxygen use over time. Although not the main goal of the test, it also offers an insight into your Ability to drive over timeWhich is an essential ability in endurance training and races. The cover of more distance in 12 minutes requires a balance between endurance, mental focus and efficient energy consumption.
How to carry out the 12-minute run test
- Warm up for 5 to 10 minutes with light jogging and dynamic mobility roads.
- Start the stopwatch and run continuously for 12 minutes fastest Sustainable pace.
- Stop when the 12 minutes have expired.
- Measure or draw them up Exact distance covered.
- Let cool for 5-10 minutes after the test.
- Use the appropriate Cooper VO₂ Max formula Estimate aerobics capacity.
Cooper test performance ranking
If you do not want to calculate your VO₂ Max, you can simply rate your cardiovascular fitness based on the Overall route covered in 12 minutes. The following table contains Standardized performance rankings For various age and gender groups, is based on original Cooper testing and validated field data.
Use the following table:
- Find yours Age group and gender.
- Adjust it with that Distance you have reached During the test.
- See your rating – from “poor” to “excellent”.
Cooper -Test -ranglisten -Men
| Old | Excellent | Above -average | Average | Below average | arm |
|---|---|---|---|---|---|
| 17–19 | Over 3000 m | 2700–3000 m | 2500–2699 m | 2300–2499 m | Under 2300 m |
| 20–29 | Over 2800 m | 2400–2800 m | 2200–2399 m | 1600–2199 m | Under 1600 m |
| 30–39 | Over 2700 m | 2300–2700 m | 1900–2299 m | 1500–1899 m | Under 1500 m |
| 40–49 | Over 2500 m | 2100–2500 m | 1700–2099 m | 1400–1699 m | Under 1400 m |
| 50+ | Over 2400 m | 2000–2400 m | 1600–1999 m | 1300–1599 m | Under 1300 m |
Cooper -Test -ranglisten -Women
| Old | Excellent | Above -average | Average | Below average | arm |
|---|---|---|---|---|---|
| 17-20 | Over 2300 m | 2100–2300 m | 1800–2099 m | 1700–1799 m | Under 1700 m |
| 20–29 | Over 2700 m | 2200–2700 m | 1800–2199 m | 1500–1799 m | Under 1500 m |
| 30–39 | Over 2500 m | 2000–2500 m | 1700–1999 m | 1400–1699 m | Under 1400 m |
| 40–49 | Over 2300 m | 1900–2300 m | 1500–1899 m | 1200–1499 m | Under 1200 m |
| 50+ | Over 2200 m | 1700–2200 m | 1400–1699 m | 1100–1399 m | Under 1100 m |
How to calculate VO₂ Max with the 12-minute cooper test
Both formulas provide similar results. Therefore, use the system with which you are watching. This is a valuable metric for athletes, fitness enthusiasts and clinicians.
Cooper test computer
If you prefer not to make mathematics manually, there are many free VO₂ max calculators online. Simply enter your distance (in measuring devices or miles), and the tool offers a precise VO₂ max estimate.
Normative VOavor -Max values
Men
| Old | Superior | Excellent | Good | Just | arm | 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
| Old | Superior | Excellent | Good | Just | arm | 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: High correlation with direct VO₂ max tests
- Low costs: Does not need a laboratory or specialized devices
- Efficiently: 12-minute test, easily repeatable
- Versatile: Applicable for individuals, teams, schools and military
- Progress: Ideal for monitoring training adjustments over time
Restrictions of the Cooper test
- Requires maximum effort for the accuracy
- Environmental factors (weather, wind, increase) can affect the results
- The ongoing economy can distort the results for highly qualified or untrained people
- Less suitable for seniors or those with common restrictions for mobility/mobility
- Not useful for those who do not run or who can have musculoskeletal injuries
Effects on training
VOavor Max can be trained. Regular Aerobic training-particularly High intensity interval training (HIIT)))Present runningAnd Long inpatient cardio– can increase VO₂ max by 15–25% In most people.
The Cooper test can be used at any time 6–12 weeks Assessment of training effectiveness.
Who should use the Cooper test?
- Athlete: For basic and progress tracking
- Trainer and personal trainer: Evaluate the team or cardiovascular fitness of the team or the customer
- Military, fire, law enforcement: As part of the fitness qualification
- General population: For monitoring health and wellness
Alternatives to the Cooper test
| Test name | Best for | Requires equipment |
|---|---|---|
| Rockport 1-mile walk test | Beginners/older adults | stopwatch |
| Multi -stage beep test | Teams/athletes | CD/app, cones |
| Bruce Treadmill Protocol | Clinical and laboratory settings | Treadmill |
Diploma
The Cooper 12-minute running test remains one of the validated, simple and most effective field methods to appreciate VO₂ Max. It bridges the gap between science and accessibility and makes everyone who performs athlete to health-conscious people who tracks cardiovascular performance.
Regardless of whether you are preparing for a race, design a training plan or improve your health metrics, the Cooper test offers A Reliable snapshot of your aerobic fitness.
Scientific references
- Cooper KH. (1968). A means of evaluating the maximum oxygen recording: correlation between field and treadmill tests. Jama. 203 (3), 201-204. https://doi.org/10.1001/jama.1968.03140033008
- Biol Sport 2014. Validity of the 12-minute running test by Cooper to estimate the maximum oxygen recording in male university students https://pmc.ncbi.nlm.nih.gov/articles/pmc4314605/
- Grant, S. et al. (1995). A comparison of the methods to predict the maximum oxygen absorption. BR J Sports Med, 29 (3), 147–152.
- Noonan, V. & Dean, E. (2000). Submaximal exercise tests: clinical application and interpretation. Physiotherapy, 80 (8), 782–807.
- Bassett, Dr. & Howley, et (2000). Limiting factors for maximum oxygen recording and determinants of endurance performance. Med sci sports training, 32 (1), 70–84.
