Cooper's Aerobic Test

If you’re a runner, you know the value of putting down markers and being able to measure progress. A few weeks ago, we did that with the bleep test. This week, we were back at it with another classic: the Cooper Aerobic Test! This test of cardiovascular endurance was immediately followed by a solid set of 600m repeats to really push us.

Part 1: Cooper’s Aerobic Test

The Cooper Test is a simple, yet brutal, measure of cardiovascular fitness. The goal is to see exactly how far you can run in 12 minutes. We started and finished everyone precisely on a whistle.

It’s great to have a baseline to measure our progress against. The target distances below are designed to be achievable and offer a clear goal for your age group. We’ll try this again in 6 months to see improvements!

Age Group	Male (M)	Female (F)
20-29	2800 m	2400 m
30-39	2700 m	2400 m
40-49	2500 m	2200 m
50-59	2300 m	2000 m
60+	2100 m	1800 m

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For the mathematically minded the test can also be used to estimate V02 max using the formula:
VO2 max (ml/kg/min) = (distance in metres - 504.9) / 44.73

Let’s look at how this works. Suppose a runner covers 2,400 metres in the 12-minute test.

Calculate the top part (numerator):
2400 - 504.9 = 1895.1

Divide by the bottom part (denominator):
1895.1 / 44.73 = approx 42.36

Therefore, the estimated VO2 max for this runner would be 42.36 ml/kg/min. See how close your watch estime is as close to the estimate here!

Part 2: The Main Workout - 600m Repeats

The test doesn’t take too long so afterwards you can transitioned into some classic intervals. The focus was on maintaining a strong, controlled pace for the 600m efforts with a consistent 200m recovery in between.

Pacing: Run the 600m reps at your current 5km race pace.

Recovery: 200m walk after each 600m. Really take the 200m nice and slow.

Group 1:
3 x 600s with 200m recoveries

Group 2:
4 x 600s with 200m recoveries

Group 3:
5 x 600s with 200m recoveries

Group 4:
6 x 600s with 200m recoveries