To track their progress over time and see how they compare to others, many professional and recreational athletes use a variety of performance testing protocols.
One such protocol is the Cooper test. Includes 12 minute playback for participant voice rating2 max, which is a measure of aerobic capacity.
While the test is easy to perform, you may wonder who is the right person and what they say about your performance.
This article discusses what the Cooper test is, and how it relates to your vocal sound2 max, and how to make it yourself, plus some tips and considerations.
During the Cooper test, participants walked the largest possible distance in 12 minutes to measure their aerobic fitness.
It is often used by armed forces and police academies, as well as professional, college and high school sports programs to test aerobic abilities and estimate VO2 the above.
Additionally, runners typically use the Cooper Test to provide a benchmark for their running progress.
This simple test allows you to see how you rank against others of the same sex and age in terms of cardiovascular fitness.
An alternative to the Cooper test is the 1.5-mile (2.4 km) Cooper Run Test. In this version, participants run a set distance as fast as possible rather than trying to cover as much ground as possible within a set time frame.
summary
The Cooper Test is a time-limited running test in which participants cover the largest possible distance in 12 minutes. This can help in assessing her aerobic capacity and estimating her vocal sound2 the above.
The Cooper test was developed by a physician named Kenneth H. Cooper in 1968 for the US Army to measure the aerobic fitness of its troops.
Given the large number of active duty military personnel, the test was developed to serve as a low-cost and time-efficient alternative to running tests on a treadmill.
Since then, the test has been widely adopted in all areas of athletics and fitness – including professional sports and high school gym classes.
To this day, the Cooper Test remains one of the most simple and accurate protocols for measuring your aerobic fitness, outside of lab tests.
summary
The Cooper Test was created by Kenneth Cooper in 1968 as a practical, low-cost method of testing aerobic fitness for a large number of forces. It remains a higher testing protocol for armed forces and professional sports teams alike.
voice2 max is the maximum amount of oxygen your body can use during intense exercise. It is a direct indicator of aerobic fitness (
This number is especially important for athletes whose sports require high levels of aerobic output — such as cross-country running, cycling, swimming, and rowing, among others.
Traditionally, the voice of the individual2 max Measured in the laboratory on a treadmill while connected to the monitor.
The Cooper Test was created as a simple way to measure your vocal sound2 max without expensive equipment or formal training in exercise physiology.
To test its accuracy, an early 1968 study was conducted on 115 US Air Force personnel. Participants were asked to run as far as possible in 12 min under closely supervised field conditions. Later, they performed a lab test of maximum running treadmill (
When comparing the tests, results of a 12-minute run test in the field were found to have a correlation rate of 897 with lab results. For reference, 1 equals perfect correlation.
Since then, both ancient and recent studies have confirmed that field tests such as the Cooper’s test correlate well with VO2 max in different populations (
As such, the Cooper Test can be used as a fairly accurate alternative to estimating your vocal sound2 Max with minimal equipment.
However, in order to determine your voice2 More specifically, you’ll want to visit an exercise physiology lab to take advantage of their equipment and expertise.
summary
Research indicates that the Cooper test can be a reliable way to estimate your vocal sound2 The maximum, or maximum, amount of oxygen your body can use during intense exercise.
To take the test, you will need a stopwatch, an open area to run, and markers to mark the distance.
Before you begin the test, it is recommended that you hydrate and complete at least 5 minutes of warm-up.
In general, drinking 19-20 ounces (500-600 ml) of water or a sports drink 2-3 hours before your workout, then another 7-10 ounces (200-300 ml) 10-20 minutes before the test, will help ensure you moist (
The warm-up should consist of dynamic, low-intensity movements such as jumping jacks, leg swings, bodyweight squats, high knees, and/or short sprints.
Once you’re ready, follow these steps to complete the Cooper Exam:
- Choose a stable running surface, such as a standard 400-meter track.
- Mark at the starting point to determine the distance traveled with each lap.
- If using a track, keep the same lane throughout the test period to ensure accuracy.
- Begin the test by starting your stopwatch. Try to maintain a steady pace all the time.
- Track each lap as you pass the starting point.
- After 12 minutes have passed, write down the amount of distance you have traveled.
- Complete a short cooldown by walking for 5-10 minutes.
While the Cooper test is often performed on a track, you can also complete it on a treadmill. However, the slope should be set to 1% to better simulate external conditions.
After completing the test, you can use your mileage to rate your rank against others and to calculate your vocal score2 the above.
Then, consider retesting yourself every few months to track your progress.
Ranking chart for men and women of different ages
The charts below can help determine your ranking relative to others in the same age group based on the distance you have covered (
Male Cooper test results:
Cooper test results for females:
How do you calculate your voice?2 the above
To calculate the estimated VO2 With a maximum of Cooper’s test results, use the following equation (
to calculate VO2 Max mileage: voice2 Max = (35.97 x miles) – 11.29
to calculate VO2 Max in kilometers: voice2 Maximum = (22.351 x km) – 11.288
If you use the chart above to measure voice2 Maximum, first convert the distance in meters to kilometers (divide the value by 1000, so 1900 meters becomes 1.9), then substitute the value of kilometers into the above equation.
You can also use an online calculator. Many of these also enable you to enter factors such as your gender and age. Simply search online for VO2 max calculators and add your test results to display your result.
summary
The Cooper test is completed by covering as much distance as possible in 12 minutes. You can then use the space to identify your voice2 Max or see how you rank among the others.
Here are some helpful tips and considerations to keep in mind.
Make sure you are fit enough
The Cooper Test is a demanding protocol that requires a great deal of physical fitness.
If you have recently had heart, muscle or joint health problems, you must obtain clearance from a qualified physician before the test.
If you’re interested in getting your fitness tested but aren’t sure if the Cooper Test is right for you, there are many alternatives. For example, options such as the Rockport 1-mile (1.6 km) walking test or the test on a stationary or elliptical bike may be more appropriate.
Keep a steady pace
The Cooper Test is designed to be completed at a jogging or running pace.
If you start the test with a sprint, you may tire quickly. This may force you to slow down, which could reduce your test results.
Thus, it is generally recommended to maintain a constant pace throughout the test for best results.
Use a GPS watch for accuracy
Best practice when doing a Cooper Test is to run on a standard 400m track to ensure accuracy.
Additionally, you can consider using a GPS watch.
This type of device provides extreme accuracy and can be a great tool to use when completing an exam.
Use the 1.5 mile (2.4 km) run test for large groups
When testing larger groups of people, it may be easier to use the Cooper’s 1.5-mile (2.4 km) run test.
This alternative only requires you to keep track of each participant’s time, as opposed to time and distance.
If you are using a 1.5 mile (2.4 km) run test, you can use the following equation to estimate VO2 the above:
voice2 Max = (483 / time in minutes) + 3.5
summary
Make sure you are physically fit before taking the test, maintain a steady pace, consider using a GPS watch to enhance accuracy, and use the 1.5-mile (2.4 km) running test for large groups.
The Cooper Test is a timed running test in which participants walk the largest possible distance in 12 minutes as a way to measure their aerobic fitness.
While the test was created by Kenneth Cooper for use in the Armed Forces in 1968, it is now widely used in all areas of athletics, from high school sports to professional team sports.
After a short warm-up period, participants run on a calculated track at a fast pace, tracking the distance they traveled in 12 minutes. The distance can then be used to estimate their VO2 Maximum performance and comparison with others.1
There are some tips and considerations to keep in mind. Make sure you are physically fit enough, maintain a steady pace throughout, consider using a GPS watch to improve accuracy, and use a 1.5 mile (2.4 km) run test for larger groups.
If you are an active individual looking for a simple way to appreciate your vocal sound2 max and find out your ranking among others, you may want to try the Cooper test.
