Cooper Test 12 min Run
The Cooper test, 12 minutes of running as far as you can on a flat measured course, to estimate VO2max and track aerobic fitness over time.
- Duration
- 42 min
- Distance
- 8.2 kmestimated
- Effort
- 56
- Level
- Beginner
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Short stride | 15 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog | 45 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Jog to the start line | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 12 min, as far as you can | 12 min | 107-112% threshold pace92-98% HRmax104-112% FTP |
| 5 | Cool-downRecovery Easy jog, note your distance | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The Cooper test was developed by Dr. Kenneth Cooper in 1968 for the US Air Force. You run as far as you can in 12 minutes, and the distance gives an estimate of your maximal oxygen uptake. It is simple, needs only a track or a flat measured route, and works for runners of any level.
Warm up for 15 minutes with easy running and three short strides. Start the 12 minutes at a pace you believe you can hold, and try to speed up slightly in the last three minutes. Note the exact distance when the time runs out, then cool down for ten minutes. A 400 m track makes the distance easy to measure.
To estimate VO2max in ml/kg/min, subtract 504.9 from the distance in meters and divide by 44.73. A distance of 2800 m gives about 51. Your average speed over the 12 minutes divided by about 1.10 gives a rough threshold speed for setting training zones. Repeat the test every six to eight weeks under similar conditions.
Tips
- Turn off pace alerts on the watch so the targets do not distract you.
- Run on a track or a measured route, GPS distance can be off by a few percent.
- Start controlled, a fast first lap costs more than it gains.
Origin
Developed by Dr. Kenneth Cooper in 1968 as a field test of aerobic fitness for the US Air Force.
Good forGeneral fitness5k10k
Season phaseBaseAny time