Cooper Test

The Cooper test is a test of physical fitness. It was designed by Kenneth H. Cooper in 1968 for US military use. In the original form, the point of the test is to run as far as possible within 12 minutes. The test is meant to measure the condition of the person taking it and therefore it is supposed to be run at a steady pace instead of sprints and fast running. The outcome is based on the distance the test person ran, their age and their sex. The results can be correlated with VO2 Max. It is an easy test to perform on larger groups, but difficult for the runners, as the length of the run is considered to be that of a long distance run, since everything above 3 km is rated "long distance"—which means the runner will predominately use his "red", slow oxidative muscle cells.

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.

The following is an example of the many tables that exist for the test:

Cooper test (Athletes & Juniors)
Age Very good Good Average Bad Very bad
13-14 M 2700+ m 2400 - 2700 m 2200 - 2399 m 2100 - 2199 m 2100- m
F 2000+ m 1900 - 2000 m 1600 - 1899 m 1500 - 1599 m 1500- m
15-16 M 2800+ m 2500 - 2800 m 2300 - 2499 m 2200 - 2299 m 2200- m
F 2100+ m 2000 - 2100 m 1700 - 1999 m 1600 - 1699 m 1600- m
17-20 M 3000+ m 2700 - 3000 m 2500 - 2699 m 2300 - 2499 m 2300- m
F 2300+ m 2100 - 2300 m 1800 - 2099 m 1700 - 1799 m 1700- m
20-29 M 2800+ m 2400 - 2800 m 2200 - 2399 m 1600 - 2199 m 1600- m
F 2700+ m 2200 - 2700 m 1800 - 2199 m 1500 - 1799 m 1500- m
30-39 M 2700+ m 2300 - 2700 m 1900 - 2299 m 1500 - 1899 m 1500- m
F 2500+ m 2000 - 2500 m 1700 - 1999 m 1400 - 1699 m 1400- m
40-49 M 2500+ m 2100 - 2500 m 1700 - 2099 m 1400 - 1699 m 1400- m
F 2300+ m 1900 - 2300 m 1500 - 1899 m 1200 - 1499 m 1200- m
50+ M 2400+ m 2000 - 2400 m 1600 - 1999 m 1300 - 1599 m 1300- m
F 2200+ m 1700 - 2200 m 1400 - 1699 m 1100 - 1399 m 1100- m
Cooper test (Experienced athletes)
Very good Good Average Bad Very bad
Male 3700+ m 3400 - 3700 m 3100 - 3399 m 2800 - 3099 m 2800- m
Female 3000+ m 2700 - 3000 m 2400 - 2699 m 2100 - 2399 m 2100- m

Read more about Cooper Test:  Practical

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