Using the Cooper Test 12-Minute Run to Check Aerobic Fitness

The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. The Cooper test, as it's also known, is still used today as a field test for determining aerobic fitness.

Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising. This test is still one of the basic fitness tests used by the military.

It is also used by many coaches and trainers to determine cardiovascular fitness and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender.

What Is Cardiovascular Endurance?

In sports, cardiovascular endurance refers to an athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance testing is a way to measure the efficiency of an athlete's circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.

Endurance generally refers to aerobic endurance. Aerobic exercise requires oxygen to help supply the energy needed for exercise. The objective of endurance training, then, is to develop and improve the body systems that produce and deliver the energy needed to meet the demands of prolonged activity.

How to Perform the 12-Minute Run Test

The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12-minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance.

A stopwatch is required for ensuring that the individual runs for the correct amount of time. Here are some factors to keep in mind when performing the Cooper 12-minute run test:

• Distance: Record the total number of miles or kilometers you traveled in 12 minutes.
• Equipment: You'll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.
• Location: This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
• Safety: This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.
• Speed: When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
• Warm-up: Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.

Calculate Your 12-Minute Run Test Results

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:

• Kilometers: VO2max = (22.351 x kilometers) - 11.288
• Miles: VO2max = (35.97 x miles) - 11.29

The easiest way to get your test results (your VO2 max score) and compare yourself with others of your age and gender is with an online 12-minute test results calculator.

After you complete the test, you can compare your results to the norms and recommendations for your age and gender.

12-Minute Run Fitness Test Results

Instead of using the calculation and getting your VO2 max, you can use the distance you achieved to find how you rate.

How to Improve Your Cooper Run Test Results

To improve your cooper run test results, work on building your V02 max. Higher VO2 max scores are can be attained by participating in endurance sports, especially cycling, rowing, distance running, and cross-country skiing. Training can increase your V02 max and improve your run test results, but keep in mind genetics, nutrition, sleep, and other factors contribute to results as well.

On the day of your test, ensure you have gotten plenty of sleep and are recovered from previous exercise. Consume a meal two or more hours in advance that includes plenty of carbohydrates and protein. Ensure you've hydrated adequately before the test as well.

Lastly, the best way to get better at any activity is to practice it, according to the rule of specificity. Training in the same method the test will occur will help you become more adept at performing it.