The Cooper Endurance VO2max Test
By: Bodybuilding.com
Introduction
Go Straight To The VO2max Calculator Below!
The objective of The Cooper Endurance Test (Dr. Kenneth Cooper, author of "Aerobics") is to help you determine VO2-MAX with reasonable accuracy, and without the need of expensive equipment. A more accurate test might cost you hundreds of dollars, and this is good enough for the purpose of determining roughly in how good shape is your oxygen processing capacity.
VO2-Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood. It is estimated that VO2-MAX goes DOWN about 1% per year. The fall in marathon performance is known to be about 13% per decade.
This makes VO2 Max a critical sign of aging, and it is one we can measure... and reverse somewhat with proper aerobic training. To do this, Dr. Cooper advises that you must raise your heart rate to between 65 and 85 percent of its maximum, through walking or running or swimming or bicycling or other aerobic exercise for at least 20 minutes, three to five times a week.
CAUTION: DO NOT ATTEMPT THIS TEST WITHOUT PREVIOUS PROPER TRAINING, AND PERHAPS SUPERVISION BY YOUR DOCTOR.
To Take This Test You Will Need:
- a 400 meter track - marked every 100 meters
- Stop Watch
The test consists of seeing how far you can run/walk in twelve minutes. Record the total distance covered to the nearest 100 meters.
The following table gives a rough grade of your result, according to how many 400 meter laps you ran in 12 minutes. One mile is about 1600 meters, or four laps... So to qualify merely as high as a 30 to 40 year old you would have to run 2 miles in 12 minutes, which is 10 miles per hour!!! That is running FAST for 12 minutes...
Notice too, that it is that last lap, from 8 to 9, that will put you in the class with the College Track Team...
Do not even attempt this test unless you have been running and training beforehand, and you know you can run 2 miles without stopping. Start by trying to walk 2 miles fast, then run 1 mile slow, then speed up, and increase the distance until you can, perhaps, run 2 miles slowly. Heart rate should not exceed 220 minus age.
| Distance |
Rating |
| Greater than 9 laps 3600 meters |
College Track Team, VO2 Max 70 |
| 8.5 to 9 laps, 3400 meters |
College Athlete, VO2 Max 67 |
| 8 to 8.5 laps, 3200 meters |
College Student, VO2 Max 62 |
| 7 to 8 laps, 2800 meters |
Excellent, VO2 Max 55 |
| 5 to 7 laps |
Good to Very Good... VO2 Max 45 |
| 4 or 5 laps |
Average... VO2 Max 30 |
VO2 Max
The following formula will give you a reasonable and inexpensive approximation of your numerical Vo2 max. This formula was derived by correlating the actual VO2 MAX of athletes and the maximum distance which they could run in 12 minutes:
Bodybuilding.com
Recommend this article to a friend by e-mail here!
Back To Other Writer's Main Page
Back To The Articles Main Page.
Related Articles
What Is Your Target Heart Rate?
Choosing A Gym - A Fun Quiz To Help You Out!
600 Exercises: How Many Calories Are You Burning?
