Fitness Testing
Fitness Testing > Tests > Aerobic Endurance > Cooper
Cooper 12 minute run
-
purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running)
-
equipment required: flat oval or running track, marking cones, recording sheets, stop watch.
-
description / procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.
-
scoring: There are several equations that can be used to estimate VO2max (in ml/kg/min) from the distance score (a formula for either kms or miles):Results Table for Adult Males
rating
distance (meters)
excellent
> 2700 m
good
2300 - 2700 m
average
1900 - 2300 m
below average
1500 - 1900 m
poor
< 1500 m
VO2max = (35.97 x miles) - 11.29.
VO2max = (22.351 x kilometers) - 11.288The adjacent table also gives general guidelines for interpreting the results of this test for adults. These results are based on a few sources and are only approximate values.
-
target population: This test can be modified to be suitable for most populations. For those who are unfit or unable to run, there are similar walking tests that can be performed.
-
validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run.
-
reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.
-
advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
-
disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation.
-
variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run test. A very similar test is the Balke 15 minute run.
- references: The original article that describes this test: Cooper, K. H. (1968) A means of assessing maximal oxygen uptake. Journal of the American Medical Association 203:201-204.
Related Pages
- About Kenneth Cooper
Other specific walking / running endurance tests:
