How fit are you? Try this Cooper Test to Find Out.
We run to be fit. We usually determine our fitness level by our finish time or by the distance we could run for several hours. But there are other tests for physical fitness that you can try. And it doesn’t even take 5KM or 30 minutes.
One popular physical fitness test is the Cooper Test designed by Kenneth Cooper in 1968. The test really simple. Just run as far as possible within 12 minutes. The resulting distance, together with your age and gender, will determine you physical fitness.
The Cooper Test has a 0.90 correlation to the VO2max. This means to say, that the test is reasonably valid.
Ideally, the test is carried out in a track oval. But I think you can carry out this test anywhere on your own with a GPS watch. Doing this on a treadmill is OK but the validity may already vary.
How to do the Cooper Test
1. Mark the track with cones every 100m. This is to easily measure the total distance every 100m.
2. Warm-up for 10-15 minutes. A light jog will do.
3. Run for 12 minutes. You can walk, but you are encouraged to push yourself as hard as you can.
4. Measure the distance covered to the nearest 100m.
5. With your age and gender, use the table below to determine your physical fitness.
|
Age (yrs)
|
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 | 1900-2100m | 1700-1899m | 1500-1699m | <1500m |
| Males 17-20 | >3000m | 2700-3000m | 2500-2699m | 2300-2499m | <2300m |
| Females 17-20 | >2300m | 2100-2300m | 1800-2099m | 1500-1799m | <1500m |
| 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 |
For serious athletes, the table below maybe more appropiate. For comparison the 5000 meters world record of Kenenisa Bekele was performed in 12:37.35. This means that in 12 minutes he would reach a distance of around 4750 meters.
| Club Athletes |
Excellent
|
Above Average
|
Average
|
Below Average
|
Poor
|
| Senior Males | >3700m | 3400-3700m | 3100-3399m | 2800-3099m | <2800m |
| Senior Females | >3000m | 2700-3000m | 2400-2999m | 2100-2399m | <2100m |
How to do measure your VO2max
Use the formula below to estimate your VO2max.
VO2max = (22.351 x kilometres) – 11.288
Important Reminder
The Cooper Test can be very strenuous, especially if you are not yet used to running. Do this with caution. For this reason, it is important that you get clearance by your physician before performing it.
Many factors can also influence the results including temperature, elevation, sleep, emotional state, eating habits and more.
How far were you able to run in 12-minutes? Share them in the comments below.
About The Author
ManokanRunner
Jinoe Gavan is the founder of this award-winning blog Takbo.ph, The Filipino Running Community. Known as ManokanRunner, he is a computer addict on weekdays, a church leader on weekends and a runner in all days of the week. He wants to run and cover as many miles in many places as he could. Read more about his life in the urban jungle with all the distractions and the fun of raising his son in DaddyandtheCity(dot)com.
I have preference for endurance than speed but found the Cooper Test reasonable. Let me share a personal experiment:
Male / 42 years old / 2200 meters / 12 minutes (Conducted at UP Diliman campus academic oval)
My best Cooper Test is 2990. I’m a 42 year old dude. Is this good?
I will try this tomorrow even with a slight cold.