VO2 Max
The objective of The Cooper Endurance Test (Dr. Kenneth
Cooper, author of Aerobics) = calculate your VO2max!
The objective of The Cooper Endurance Test (Dr. Kenneth Cooper, author of "Aerobics") is to help you determine VO2-MAX with reasonable accuracy, and without the need of expensive equipment. A more accurate test might cost you hundreds of pounds, and this is good enough for the purpose of determining roughly how good a shape your oxygen processing capacity is.
VO2-Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood. It is estimated that VO2-MAX goes DOWN about 1% per year. The fall in marathon performance is known to be about 13% per decade.
This makes VO2 Max a critical sign of aging, and it is one we can measure... and reverse somewhat with proper aerobic training. To do this, Dr. Cooper advises that you must raise your heart rate to between 65 and 85 percent of its maximum, through walking or running or swimming or bicycling or other aerobic exercise for at least 20 minutes, three to five times a week.
CAUTION: DO NOT ATTEMPT THIS TEST WITHOUT THE PREVIOUS PROPER TRAINING.
To Take This Test You Will Need:
A flat course that will allow you to run for at least 12 minutes.
You can measure the distance afterwards using a bike or similar. If
your posh you may even have onboard GPS.
Stop Watch or other timing device.
The test consists of seeing how far you can run in twelve minutes.
Record the total distance covered to the nearest 100 meters.
Do not even attempt this test unless you have been running and training beforehand, and you know you can run 2 miles without stopping. Start by trying to walk 2 miles fast, then run 1 mile slow, then speed up, and increase the distance until you can, perhaps, run 2 miles slowly. Heart rate should not exceed 220 minus age.
How do I compare?
Ingrid Kristiansen, ex-Marathon World Record Holder, 71.2
Greg LeMond, Professional cyclist, 92.5
Matt Carpenter, Pikes Peak marathon course record holder, 92
Miguel Indurain, Professional cyclist, 88
Lance Armstrong, Tour de France Winner, 84.0
Sebastian Coe, Middle Distance Runner, 77.0
Female (ml/kg/min)
Age Very
PoorPoor Fair Good Excellent Superior 13-19 <25.0 25.0 - 30.9 31.0 - 34.9 35.0 - 38.9 39.0 - 41.9 >41.9 20-29 <23.6 23.6 - 28.9 29.0 - 32.9 33.0 - 36.9 37.0 - 41.0 >41.0 30-39 <22.8 22.8 - 26.9 27.0 - 31.4 31.5 - 35.6 35.7 - 40.0 >40.0 40-49 <21.0 21.0 - 24.4 24.5 - 28.9 29.0 - 32.8 32.9 - 36.9 >36.9 50-59 <20.2 20.2 - 22.7 22.8 - 26.9 27.0 - 31.4 31.5 - 35.7 >35.7 60+ <17.5 17.5 - 20.1 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 >31.4
Male (values in ml/kg/min)
Age Very
PoorPoor Fair Good Excellent Superior 13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9 20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4 30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4 40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0 50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3 60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2
