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Standards for the Cooper test were established in the mid-1960s by the American physician Kenneth Cooper. Thanks to them, it is possible to determine the state of physical condition. Take the Cooper test, compare your results with the scoreboard, and see your body's fitness level.

Contents:

  1. How to conduct a Cooper running test?
  2. Cooper's test: table of results. Cooper's running test standards for men
  3. Cooper's test: table of results. Cooper's running test standards for women
  4. Cooper's test: table of results. Cooper's running test standards for athletes

Cooper's Testis a 12-minute endurance training. Its standards were set by the American doctor Kenneth Cooper. The doctor has developedresult tablesfor the walking, swimming and cycling test. However, the most popular is the running test.

How to conduct a Cooper running test?

The Cooper testcan be performed by people from the age of 13, but, what is very important, physically active (even recreationally). The best place to do the test is an athletics stadium (400m running track), but any other place with a known length (and flat surface) is fine.

The test participant's task is to run as long as possible within 12 minutes. However, competitors are not required to run continuously - if they do not have enough strength, they can march for part of the distance. The results are interpreted on the basis of gender and age tables.

Read more: Cooper's 12-minute endurance test

Cooper's test: table of results. Cooper's running test standards for men

AgeVery goodGoodAverageBadVery bad
13-142700 + m2400-2700 m2200-2399 m2100-2199 m2100- m
15-162800 + m2500-2800 m2300-2499 m2,200-2299 m2200- m
17-203000 + m2,700-3,000 m2500-2699 m2300-2499 m2300- m
20-292800 + m2400-2800 m2200-2399 m1600-2199 m1600- m
30-392700 + m2300-2700 m1900-2299 m1500-1899 m1500- m
40-492500 + m2,100-2,500 m1700-2099 m1400-1699 m1400- m
50 +2400 + m2000-2400 m1600-1999 m1300-1599 m1300- m
Important

Cooper test - orders before the test

  • Medical examination is recommended prior to the Cooper test.
  • Especially people over 35 should think about it.
  • Beginners, 4-6 weeks before the test, should have a series of running classes (3 times a week) to prepare the body for exercise.
  • Before the Cooper test, it is very important to warm up a dozen or so minutes. Its absence not only increases the risk of injury, but may also worsen the test results.
  • Cooper's test should be carried out at regular intervals. Thanks to this, you can precisely control the effects of training.

Cooper's test: table of results. Cooper's running test standards for women

AgeVery goodGoodAverageBadVery bad
13-142000 + m1,900-2,000 m1600-1899 m1500-1599 m1500- m
15-162100 + m2000-2100 m1700-1999 m1600-1699 m1600- m
17-202300 + m2100-2300 m1800-2099 m1700-1799 m1700- m
20-292700 + m2,200-2700 m1800-2199 m1500-1799 m1500- m
30-392500 + m2000-2500 m1700-1999 m1400-1699 m1400- m
40-492300 + m1900-2300 m1500-1899 m1200-1499 m1200- m
50 +2200 + m1700-2200 m1400-1699 m1100-1399 m1100- m
This will be useful to you

Based on the Cooper test result, you can also calculate the approximate amount of the maximum oxygen uptake:

VO2max=(distance in meters - 504.9) / 44.73

Cooper's test: table of results. Cooper's running test standards for athletes

Very goodRightMediumWrongVery bad
Men3700 + m3400-3700 m3100-3399 m2800-3099 m2800- m
Women3000 + m2700-3000 m2400-2699 m2100-2399 m2100- m

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Category:

Running