If you are an experienced runner, you may be familiar with the different field tests used by coaches and runners alike to measure an athlete’s fitness level.
Exercise testing, such as the 3K test, 1.5 mile run test, walk/run test, and beep test, help coaches create and adjust training plans,1Handayani, O., Sumartiningsih, S., & Putriningtyas, N. (2020). ISPHE 2020: Proceedings of the 5th International Seminar of Public Health and Education, ISPHE 2020, 22 July 2020, Universitas Negeri Semarang, Semarang, Indonesia. In Google Books. European Alliance for Innovation. https://books.google.co.cr/books?hl=en&lr=&id=qGwqEAAAQBAJ&oi=fnd&pg=PA17&dq=cooper+test+good+score&ots=2FUP2j0eCx&sig=1Viu7EpLEyw8AE0PYV8mycJbN8Q&redir_esc=y#v=onepage&q=cooper%20test%20good%20score&f=false choose training methods and estimate race and training paces and times for their athletes.
They are extremely helpful tools for guiding and training athletes in the best way possible.
As a running coach myself, I use these tests periodically with all of my athletes so I can gauge improvement, set new objectives, and ensure the training program I have created is adequate for their current fitness level and running goals.
The Cooper test is a physical fitness test used by runners that measures VO2 max (maximal oxygen consumption), a key piece of data in determining an athlete’s aerobic fitness and training capabilities.
As the name clearly shows, the Cooper 12 minute run test consist of running as far as possible, for 12 minutes.
In this guide, I will discuss why knowing your VO2 max is important for training and performance, how to perform the Cooper test properly for accurate results, how to analyze those results, and what you can do to improve your Cooper test.
What Is VO2 Max?
Most of you have probably heard of VO2 max, as a term that is thrown around a lot in the running community, but you may not be quite sure what exactly it is. Trust me, you’re not alone!
It’s important to know your VO2 max and why it’s an important factor in your athletic profile.
VO2 max, or maximal oxygen uptake, is a metric that quantifies your aerobic capacity. It is the maximum amount of oxygen your body can use per minute per kilo of body weight while exercising.
Your VO2 max measures the maximum rate at which your body can take in oxygen, transport it to your muscles, extract it from the blood, and use it efficiently for aerobic energy production.
The efficiency of an athlete’s cardiovascular system is a key determinant of performance.
The higher your VO2 max is, the more oxygen you can effectively take in and use during high-intensity exercise.
There are various ways to measure your VO2 max, one of the most accurate being a lab test. However, not everyone has access to treadmill testing and, therefore, needs to determine this data by performing a field test.
This is where the Cooper test comes into play.
What Is The Cooper Test?
The 12-minute Cooper test was developed by Dr. Kenneth Cooper in 1968. It is used to measure an athlete’s maximal oxygen consumption when performing intense exercise. In other words, your VO2 Max.
The Cooper test2Cooper, K. H. (1968). A Means of Assessing Maximal Oxygen Intake. JAMA, 203(3), 201. https://doi.org/10.1001/jama.1968.03140030033008 can be used to predict race finishing times, and according to The Journal of the American Medical Association (JAMA), it is quite accurate in assessing physical fitness. It is a great way to measure a person’s cardiovascular fitness and aerobic endurance.
As mentioned, this simple test consists of running as far as possible for a set time of 12 minutes.
How Do I Perform The Cooper Test?
To perform the Cooper test properly, you must find a flat course on which you can run consistently and uninterrupted for the entire 12 minutes.
The ideal place to take the Cooper test is on a measured 400-meter running track where you can easily keep track of your distance.
If you do not have access to a track, ensure you choose a flat loop of a measured distance where you will not need to stop because of traffic or other obstacles.
How To Do The Cooper Test
1. Warm up for 15-20 minutes with an easy jog and strides, followed by dynamic stretching.
2. Start your stopwatch and run for 12 minutes on the track as fast and far as possible without burning out. Assure you count your laps in addition to the data on your GPS watch, as a measured track will be more accurate than GPS.
3. Record the total distance run during the 12 minutes.
4. Cool down with 10 minutes of light jogging.
How Do I Calculate My Cooper Test Score?
After completing your test, you will calculate your estimated VO2 max using the following formulas, or you can use this Cooper test calculator to make the calculation easier.
Kilometres: VO2 max = (22.351 x your distance in kilometres) – 11.288
Miles: VO2 max = (35.97 x your distance in miles) – 11.29
Let’s take a look at an example. If you cover 3.2 kilometers in your 12 minutes, your estimated VO2 max would be (22.351 x 3.2) -11.3 = 60.22
If you covered 1.6 miles, your estimated VO2 max would be (35.97 x 1.6) – 11.29 = 46.26.
What Is A Good Cooper Test Score?
The following tables of Cooper Test standards are divided by age and sex so you can see how you stack up to your peers with your Cooper test results:
Cooper Test Results For Males (In Meters)
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Males 20-29 | > 2800m | 2400 – 2800m | 2200 – 2399m | 1600 – 2199m | < 1600m |
| Males 30-39 | > 2700m | 2300 – 2700m | 1900 – 2299m | 1500 – 1999m | < 1500m |
| Males 40-49 | > 2500m | 2100 – 2500m | 1700 – 2099m | 1400 – 1699m | < 1400m |
| Males 50+ | > 2400m | 2000 – 2400m | 1600 – 1999m | 1300 – 1599m | < 1300m |
Cooper Test Results For Females (In Meters)
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Females 20-29 | > 2700m | 2200 – 2700m | 1800 – 2199m | 1500 – 1799m | < 1500m |
| Females 30-39 | > 2500m | 2000 – 2500m | 1700 – 1999m | 1400 – 1699m | < 1400m |
| Females 40-49 | > 2300m | 1900 – 2300m | 1500 – 1899m | 1200 – 1499m | < 1200m |
| Females 50+ | > 2200m | 1700 – 2200m | 1400 – 1699m | 1100 – 1399m | < 1100m |
What’s Are Good VO2 Max Values?
You can also compare your VO2 Max results to our charts, again, based on age group and sex:
How Can I Improve My Cooper Test Results?
If you want to improve your overall running speed test results, you ultimately want to improve your VO2 max (maximal oxygen intake).
The best way to improve your running performance is to follow a well-thought-out training plan written by a running coach. This plan should focus on your strengths, weaknesses, and specific objectives.
Here are a few additions to your training program that can help improve your VO2 max and Cooper test results.
#1: High-Intensity Interval Training
To improve your VO2 max,3Bacon, A. P., Carter, R. E., Ogle, E. A., & Joyner, M. J. (2013). VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. PLoS ONE, 8(9), e73182. https://doi.org/10.1371/journal.pone.0073182 a variety of high-intensity interval training sessions should be added to your training program, such as short, quick sprints and longer intervals.
Here are a few examples:
400 Meter Repeats
- Warm up with 15-20 minutes of easy jogging.
- Run 6-8 x 400-meter repeats at an effort level 8-9 on the RPE scale, with a 400-meter recovery jog between each one.
- Cool down with 10 minutes of easy jogging.
Threshold Workout
- Warm up with 15-20 minutes of easy jogging.
- Run 5-6 x 1 km at at an effort level 8 on the RPE scale with a 2-3 minutes recovery jog in between each one.
- Cool down with 10 minutes of easy jogging.
Hill Sprints
Your heart rate will really get up there for these sprints!
- Warm up with 15-20 minutes of easy jogging.
- Sprint 10 seconds uphill at an effort level of 10 on the RPE scale
- Walk back down to your starting point.
- Rest completely for 1-2 minutes at the starting point until you are ready to go again.
- Repeat 8-12 times, depending on your fitness level.
#2: Long Runs
In addition to short and long intervals, long runs4Bacon, A. P., Carter, R. E., Ogle, E. A., & Joyner, M. J. (2013). VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. PLoS ONE, 8(9), e73182. https://doi.org/10.1371/journal.pone.0073182 are also imperative when improving your VO2 max. Consistent aerobic workouts condition the cardiovascular system by strengthening the heart and lungs.
Include one weekly long run in your training plan. Run at an easy or steady-state pace, between 3 and 5, on the rate of perceived exertion scale.
Training hard and training smart will always get you on the right track to reach your goals. Ensure you repeat the Copper fitness test periodically to see how you are improving.
For more interval training ideas to improve your speed, power, and VO2 max for a faster Cooper fitness test, check out the following guide:
