How to Perform the Cooper’s Test to Estimate Your VO2 Max

When it comes to measuring your cardiovascular fitness, VO2 max is the gold standard. VO2 max refers to the maximum amount of oxygen your body can use during intense exercise and is a key indicator of your aerobic endurance. While sophisticated lab tests can provide exact measurements, there’s a much simpler way to estimate your VO2 max—The Cooper’s Test.

Developed by Dr. Kenneth H. Cooper in 1968, the Cooper’s Test is a practical and accessible way to estimate your aerobic capacity without specialized equipment. In this post, we’ll walk you through how to perform the test, estimate your VO2 max, and understand your results.

What is the Cooper’s Test?

The Cooper’s Test is a 12-minute running test designed to measure how far you can run in that time. The distance you cover during the 12 minutes is used to estimate your VO2 max, giving you an idea of your cardiovascular fitness.

Why Estimate Your VO2 Max?

VO2 max is an essential metric for anyone who wants to improve their cardiovascular health and endurance. It’s especially valuable for athletes, runners, cyclists, and anyone involved in endurance sports. Knowing your VO2 max helps you track your progress over time and adjust your training program for optimal results.

Additionally, a higher VO2 max is linked to better heart and lung health, making it an important measure of overall fitness.

Similar to grip strength, the VO2 max is one of the best indicators on how long you’ll live.

What You’ll Need

• A flat, measured running track, multi-use path without street crossings, or treadmill: You’ll need a place where you can measure the exact distance you run.
• A stopwatch or timer: You’ll be running for exactly 12 minutes, so accurate timing is crucial.
• A friend or fitness app: Having someone track your distance or using a GPS-enabled app can help you log your results more easily.

How to Perform the Cooper’s Test

1. Warm-up properly: Before starting the test, make sure to warm up for 5-10 minutes with light jogging, dynamic stretches, or brisk walking. This will prepare your muscles and joints for the run and reduce your risk of injury.
2. Start your timer: Once you’re warmed up and ready to go, start your timer or stopwatch. The goal is to run as far as possible in 12 minutes.
3. Run at a steady pace: The key to a successful Cooper’s Test is maintaining a steady pace throughout the 12 minutes. You don’t want to start off too fast and burn out halfway through, but you also don’t want to go too slow and underperform. Aim for a pace you can sustain, but still push yourself to cover as much ground as possible.
4. Stop when time is up: When the timer hits 12 minutes, stop running. Immediately note the distance you covered, either by checking your GPS app, counting laps on a track, or using a treadmill’s display.
5. Cool down: After the test, make sure to cool down with 5-10 minutes of light jogging or walking, followed by some stretches. This will help your heart rate return to normal and aid in recovery.

How to Estimate Your VO2 Max

Fit Forward will automatically give you an estimated VO2 Max and track it over time. However if you are interested in calculating it yourself, use the formula below:

Once you’ve completed the test and know the distance you covered, you can estimate your VO2 max using the following formula:
VO2 \text{ max} = ( \text{distance in meters} – 504.9 ) \div 44.73

For example, if you covered 2,500 meters in 12 minutes:
VO2 \text{ max} = ( 2500 – 504.9 ) \div 44.73 \approx 44.7 \, \text{mL/kg/min}

This result means that your estimated VO2 max is about 44.7 milliliters of oxygen per kilogram of body weight per minute, which is a common way to express VO2 max.

Understanding Your VO2 Max Results

Here’s a rough guide to understanding your estimated VO2 max based on age and gender:

Men’s VO2 Max Standards (mL/kg/min)

Age	Excellent	Good	Average	Below Average	Poor
20-29	>55	46-55	42-45	38-41	<38
30-39	>52	44-52	40-43	36-39	<36
40-49	>48	42-48	39-41	34-38	<34
50+	>44	39-44	35-38	31-34	<31

Women’s VO2 Max Standards (mL/kg/min)

Age	Excellent	Good	Average	Below Average	Poor
20-29	>49	40-49	36-39	32-35	<32
30-39	>46	38-46	34-37	30-33	<30
40-49	>44	36-44	32-35	28-31	<28
50+	>42	34-42	30-33	26-29	<26

Improving Your VO2 Max

If you want to improve your VO2 max, focusing on aerobic exercises that challenge your cardiovascular system is key. Here are a few ways to boost your aerobic capacity:

• Interval training: Alternating between high-intensity sprints and lower-intensity recovery periods can help increase VO2 max.
• Long, steady-state cardio: Activities like running, cycling, or swimming at a moderate pace for an extended period can improve endurance and VO2 max over time.
• Pacing in training: Gradually increasing the intensity or duration of your workouts will improve your aerobic fitness.

Consistency is the key to improving your VO2 max. With regular cardio workouts, you’ll see steady progress in your endurance and aerobic capacity.

Final Thoughts

The Cooper’s Test is an easy and effective way to estimate your VO2 max without the need for complex lab equipment. It’s a useful tool for anyone looking to track their cardiovascular fitness and monitor progress over time. Whether you’re training for a race or just aiming to improve your overall health, regular Cooper’s Tests can give you valuable feedback on how your aerobic capacity is improving.