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November 23, 2024 4 min read
The Cooper 12-minute run test is a widely used field test to assess cardiovascular endurance and aerobic capacity. We have put together a detailed explanation of how to perform the test, its advantages, and other important aspects:
Test Procedure
Advantages of the Cooper 12 minute Run Test
Validity and Reliability of the Cooper 12 minute Run Test
Scoring and Interpretation of the Cooper 12 minute Run Test
Performance is typically categorised based on age and gender-specific norms:
Age | Gender | Excellent | Above Average | Average | Below Average | Poor |
---|---|---|---|---|---|---|
20-29 | Male | >2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
20-29 | Female | >2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
30-39 | Male | >2700m | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
30-39 | Female | >2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
40-49 | Male | >2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
40-49 | Female | >2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
50+ | Male | >2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
50+ | Female | >2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |
The Cooper 12-minute run test provides a practical and effective method for assessing aerobic fitness, making it a valuable tool for fitness professionals, coaches, and individuals looking to monitor their cardiovascular endurance.
Incorporating the Cooper 12-minute run test into your fitness routine offers several key benefits:
Altitude significantly affects results in the Cooper 12-minute run test, with performance generally decreasing as altitude increases. This effect is due to several physiological adaptations that occur in response to reduced oxygen availability at higher elevations:
Even relatively low altitudes can affect performance. A study at the Australian Institute of Sport (580 meters above sea level) found that athletes consistently achieved lower VO2 max results compared to tests at sea level.
To account for altitude effects, it's important to consider the elevation when interpreting Cooper test results. Performance norms and VO2 max estimations based on distance covered may need to be adjusted for altitude. Athletes training or competing at altitude may require an acclimatisation period to minimise performance decrements
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