Cooper VO2max Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

To monitor the development of the athlete's aerobic endurance and to obtain an estimate of their VO2max.

Required Resources

To undertake this test you will require:

  • 400 metre track - marked every 100 metres
  • Stop watch
  • Assistant

How to conduct the test

  • The athlete conducts a 10 to 15 minute warm up
  • Using the track the athlete runs/walks as far as possible in 12 minutes
  • The assistant records the total distance covered to the nearest 100 metres
  • The athlete conducts a cool down

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the age group and gender, enter the total distance covered and then select the 'Calculate' button.

Age Gender Distance metres
   
Assessment -

Normative data for the Cooper 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:

Gender Excellent Above Average Average Below Average Poor
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

For an estimate of your VO2 max enter the Distance covered and then select the 'Calculate' button.

Distance metres VO2 Max mls/kg/min

For an assessment of your VO2 max score see the VO2 max page.

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

101 Performance Evaluation Tests

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure.

Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2max is high. For an assessment of your Vo2 max see the VO2 max normative data tables.

Related Research Papers

  • Cooper, KH. "A means of assessing maximal oxygen intake". JAMA. 203:201-204, 1968

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page: