Cooper test calculator fitness test 12 min run calculator. A 12minute run to check aerobic fitness verywell fit. This cooper test is a test of physical fitness, and is also referred to as the 12 minute run test. Their results are based on how much distance covered in that time frame. You run as far as possible within 12 minutes, and measure the distance. To evaluate cooper 12minute runwalk test ct12 as a onetime estimate of cardiorespiratory fitness and marker of fitness change compared with treadmill fitness testing in young children with. The msr predicted vo2max scores lower than those measured in the. The test is usually conducted around a measured track so that the distance is. The cooper 12 minute run is a popular maximal running test of aerobic fitness. Its widely recognised as far more accurate than the bleep test or shuttle runs. Good way to improve my cooper test results 18 m reddit.
Original article analysis of the fitness level in elite handball players. Download runscore see below for a fullyfunctional 30day evaluation. Coopers 12minute run 12mr and the multistage shuttle run msr. If you are looking for a simple way to assess your fitness youll find that you ca easily determine your vo2 max with the 12 minute cooper test. The cooper test determines your stamina and physical ability by assessing the distance you can run, without stopping, for a total of 12 minutes. In the original form, the point of the test is to run as far as possible within 12 minutes. This video showing about how to manage or run a cooper test. Coopers 12min run is the classical running test for estimating aerobic fitness.
The test is usually conducted around a measured track so that the distance is easily calculated. However, a study that compared the cooper 12min run with the. However, for the 12 min walkrun test a statistically significant. One of the first tests developed to estimate vo 2max was coopers test, which is a simple time limit singlestage test, where athletes need to cover as many meters as possible during a 12min allout test. Validity and reliability analysis of coopers 12minute. Fitness testing resources testing products apps 12 minute run. When you pay click on purchase on the right, you will receive a license key which removes the 30day limitation. Developed in 1968 by dr ken cooper, this fitness test was initially used to estimate the vo2max of military personnel.
Pdf evaluation of cooper 12minute walkrun test as a marker of. The formula for calculation based on miles ran is vo2max 35. Pacing is important, as the participant will not cover a maximal distance if they begin with a. Pdf evaluation of cooper 12minute walkrun test as a. As you command start, start the stopwatch and have the athlete begin running 3. Note how far you got and enter the distance, weight and gender in the calculator. There are several equations that can be used to estimate vo2max in ml kgmin from the distance score a formula for either kilometres or miles vo.
Based around this particular fitness test, the cooper test calculator is designed to assess and interpret the results of the cooper test. The 12minute run assessment was developed by the cooper institute and has been used for 50 years. Reliability and accuracy of coopers test in male long. After a brief warmup, the client runs as far as they can in 12 minutes. There are tables for metric meters and imperial units yards.
Coopers 12 minute run test is a tool that measures the bodys athletic fitness by calculating oxygen levels based on the distance ran in twelve minutes. The easiest way to get your test results your vo2 max score and compare yourself. The objective is to try and cover as much distance as you can in 12 minutes. Validity of coopers 12minute run test for estimation of. Im having some pretty bad shin splints and so far my best time for the 1. Its very popular because its so simple to set up and conduct. In order to have the most accurate test, you wont to make sure that you are nearly 100% fatigued at the end of the 12minute run. During the 12minute mile test, a person runs, jogs or walks as fast as they can in 12 minutes. Participants run for 12 minutes, and the total distance covered is recorded. The cooper 12minute run fitness test explained fitness.
In order to perform the test you will need the following. This fitness test for runners involves running for 12 minutes and. If you happen to start to fast, it is okay to slow you pace or walk. A subset of participants completed fitness testing by 2 methods before and after program completion. The 12minute test, often called the cooper test, has been used worldwide. Coopers 12 minute run test calculator vo2 max testing. Validity of coopers 12minute run test for estimation of maximum oxygen uptake in male university students. The formula for calculating kilometers is vo2max 22. The test is meant to measure the condition of the person taking it and therefore it is. We have to do pushups, situps and pullups and on those i am awesome, but i totally suck at running. Run as far as you can on a flat surface for 12 minutes. The coopers 12 minute run test calculator can calculate fitness using either miles or kilometers.
Prediction of vo 2 values from 9minute run distances in young males, 914 years dissertation. Runscore software for scoring running races and triathlons. With the 12 minute run test, you should aim to perform this test on either a running track or treadmill, as you need to measure the total distance covered. I heard that the cooper 12 minute run is no longer in date anymore and has been replaced by the ruther 7 minute sprint. The cooper test was devised to find out just how fit you were and if you had what it. Coopers 12 minute run test calculator magic calculators. I only run a weak 2500 at the moment and i want to improve it drastically so it wont limit my chances to get into the best training. The cooper 12 minute run test is a popular field test used for measuring aerobic fitness. A two minute recovery period was then allowed before repeating the 5 minute cycle 34 additional times. This test requires the athlete to run as far as possible in 12 minutes.
Cooper tailored a workout regimen that included the 12minute run as a way to gauge the soccer players fitness levels. A team runs around a track as far as they can in 12 minutes. For those who dont know, the cooper test is a 12 minute running test. Vo2max is considered the best way to measure cardio fitness, so a simple test that anyone can do is to be welcomed. There are several equations that can be used to estimate vo 2max in mlkgmin from the distance score a formula for either kilometres or miles. The 12 minute run cooper test is a commonly used test of aerobic fitness, in which you run as far as you can in 12 minutes. The cooper test calculator is a free fitness test specially designed to evaluate your physical strength and shape in comparison to others of the same age and sex. This fitness test was initially used to estimate the vo 2 max. You then measure the distance covered each time till the end and produce a score. Practice your 8 minute pace and once you find it, you will probably find that 1. The running test that has tormented sports biggest stars. After a warm up, the subject runs as fast a possible for 12 minutes. The test requires several resources to be performed correctly. For example you could run m intervals with walking in between, aiming for.
To perform the twelve minute running test, simply run as fast as you can for 12minutes thats it. The player starts from the standing position and continuously runs. Cooper found that there is a very high correlation between the distance someone can run or walk in 12 minutes and their vo 2. Dr cooper discovered that there was a high correlation between a persons vo2max value and the distance they can run or walk. Remember, the further you run, the higher your estimated level of aerobic fitness will be. Its designed to show you, as part of an overall fitness regimen, how you improve every 6 8 weeks. You will need a running track, playing field or grassed area with markers at known distances. For an assessment of your vo2 max score see the vo2 max page. Tester records distance covered miles, yards, kilometers, meters. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. The 12minute run fitness test was developed by kenneth cooper, m. The 12minute run test is a basic test used by coaches, trainers, and athletes to assess their. Because your needing to run for 12 minutes, its important that you pace yourself correctly so that you can finish the test.
The cooper test is used to measure a client aerobic fitness and is a predictive test of a clients vo2max. How a fitness test is used to design an exercise program. Criterionrelated validity of the distance and timebased. In 1966 the then presidents council on physical fitness, at the direction of. Wouldnt you know it, the 12 minutes run test is just that a 12 minute running test. Working on your aerobic activity is still the best way to affect your vo2 max score, and firstbeat says that you should be able to enact a physiological change in 412 weeks. At first, the national teams average distance was seven laps, or 2,800. In addition, procedure and explaination are provided. The 12 minute run fitness test cooper test is a common assessment test of cardiovascular endurance.
The metaanalyses were performed using the software hunter and schmidt. 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. Coopers 12 minute run test cooper, 1968 is a popular field test used for measuring aerobic fitness. Runscore acquired by race roster official home of one of the worlds most popular racescoring programs. In the analysis, we need to bear in mind the factors that may influence the results. How to walk correctly and fix your lower back pain. To complete the free cooper test, you simply have to measure the distance you can run in 12 minutes at a constant rhythm. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.