CALCULATE Your Vo2Max by Running for 12 min | I will Show You how!
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- čas přidán 30. 06. 2024
- How to do a Cooper test. And how you can use the test to calculate your own Vo2Max. I will explain the running test by words and also do the test myself. You will also get the formula for calculating your Vo2Max and all the charts needed.
00:00 Intro
02:00 What is a Cooper test?
02:17 What is Vo2Max?
02:30 How to do a Cooper test
04:43 My Cooper test
07:24 Analyzing my test
08:18 The Vo2Max formula
08:40 The Vo2Max Calculator
09:10 Vo2Max Chart
My watch: amzn.to/3wDQyHM
Fitness Calculator
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Vo2Max Chart
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Cooper test Chart
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Very nicely done and quite helpful. I’ve been using both the Cooper 12 minute run test as well as the !.5 mile run test to track my progress at improving my VO2max baseline established several months ago during a treadmill run to exhaustion in a fitness lab. Will be repeating the treadmill protocol in 3 months - hopefully moving up from ‘Fair’ 28.9ml/kg to the ‘Excellent’ category by my 70th birthday in August! Woo-hoo!!
Woo-Hoo- I'm sure you will! Good Luck
David Maletich, How did it go? It's August, did your Vo2max improve?
@@tessontherun Did his Vo2max improve?
@@mikevaldez7684 Nice of you both to inquire! Your name has the ring of familiarity Mike. I don't suppose we've met before? Anyway, I haven't scheduled my follow-up VO2max test at Dexafit yet but am steadily progressing with twice weekly treadmill runs - one an easy paced 1.5 - 2..0 miler and the 2nd more of an interval workout usually 6X400 - 4X800 meters. I've had to approach this a bit more patiently than I'm use to after noticing that I was experiencing a ton of PVCs after pushing the pace on the treadmill - hearts fine but the feedback was telling me I was definitely making it work in unaccustomed territory. So the 2 mile runs have been more Maffetone like but steadily increasing in pace and my intervals are definitely not high intensity at 6.5 -7.0 mph but stretch me enough to make progress towards the goal. The reason for the VO2max target dates back to a new years eve resolution I made going into my 30th year. Which was that I'd be in the best shape of my life by August 14th of the new year (1982) - my 30th Birthday. I would demonstrate that fact by running my 1st 10k. My wife joined me and by May of that year we completed our 1st 10k in 50+ minutes. Our lives were never the same after that. 20 year and many dozens of 10ks and countless ass-kicking workouts at the local gym later and approaching age 50, I rededicated myself to that original promise. I would be in the best shape of my life at age 50 and demonstrate this to myself by running my 1st marathon. Again my wife joined me and we actually ran 2 that year - Grandma's (4:15) and Virginia Beach (4:10). I Couldn't quite break the 4hr barrier - although my wife did! She'd actually run Boston Marathon twice by then! So...you can probably see whats coming. There were no more marathons for me during the next 20 years just a lot of very dedicated gym workouts always trying to strike a balance between strength training and cardio. I've always been a 'muscle head' at heart so strength training usually dominated the mix. Now approaching 70 and looking to make a similar statement regarding my fitness level, and having no desire for the long slow torture of endurance runs, I chose VO2max as my target. My 1st Dexafit assessment done with my wife and daughter established my baseline starting point and provided a ton of motivation to improve. Wife and daughter put dad to shame that day as they both tested in the excellent/superior category for their age/gender. Based on my recent treadmill runs I'm comfortably edging into the excellent category based on the 12 minute and 1.5mile run tables per ACSM. I'll probably schedule the maximal effort test for October. My weight has dropped from 189 to 181 which at 5'11" should also get me closer to the mark. I will share the results once I get tested - God willing - in October. Sorry for the long winded update! Dave
@@drdavid62 What was your diet? How about your lipid panel? What is your total cholesterol, ratio & Ldl? Are you on statins?
Anything above 47 vo2 max for ages 40-49 is considered elite.
Your number is elite even for the 20-29 age group. Congratulations 🎉👍
Thanks Tess! Just did it yesterday and run 2500m with VO2 48. Not bad for 40 years old 😃 I was actually quite surprised as I don't feel super strong and run my first marathon 2 months ago with time 4:50 so now I have even more motivation to train bit more 💪🏃 and next marathon in October 👊
How glad I am that you tested to do a Cooper test. No, not bad at all! Good work! I ran my first marathon with the time of 4:36, 15 years ago, and last year 3:13, so it's never too late to start running
That’s about 1.75 ish miles I think. In 12 minutes. You were hauling. Well done! I couldn’t do that. I’m losing weight right now. I weigh 111.3 kilos now. Running on the road would kill my knees. I Lost 15.9 kilos last year. And lost 4.5 kilos so far for 2023. My goal is to weigh 90-92 kilos by the end of the year or sooner
Wow, that's amazing progress on your weight loss journey! Congrats on losing 15.9 kilos last year and 4.5 kilos so far this year. Keep up the great work, and I'm sure you'll reach your goal of 90-92 kilos soon!
Thank you so much Tess! I love your content.
kind words! Thank you 😊
The youtube algorithm brought me to your 4 x 3 VO2max video that, in turn, brought me here. 😊
I've been running for 45 years and had never heard of the Cooper Test; being ex military I've done stacks of them, I just didn't know the name or the science behind the test. Thanks, I've subscribed.
Aah! I can imagine you did your fair share of this test! Glad you found my channel :)
Thanks, great video. Was just looking around for local VO2 max testing, and google/youtube fed me this as suggested video - glad I found it! Coming back from series of injuries, first building my way back with joint and muscle strength (over 60, so injuries no longer heal themselves...), but have rekindled my cardio addiction and want to establish a baseline to work from.
I'm nearly 64 - intermittent fasting and collagen are two things I highly recommend :-)
Then this test is perfect! Because no matter what number you get, you have something to compare with over time. It can be motivating to have something to strive for. Good luck!
great stuff
Thank you for this video and the 4/3 VO2 max improvement video, subscribed!
Thank you for watching and I hope to be able to contribute more worthwhile videos!
@@tessontherun you are an inspiration. Impressive VO2 max! Good luck with your running goals this season.
Great video. Thanks
Thanks! 😊
Great Result. I think your 2850m is better than my current shape. I'm currently training to get my cooper test to 3000 meters. It has been a very healthy journey so far, been training for 6 weeks.
Thanks! Very interesting. I have done various tests through the years and heard about the Cooper from the military, though I did not have to do it. My Garmin says I have 46 (I am a few years older but a man) though I doubt I could hold the pace required according to your table for such a score. I have Garmin interval-from-hell session planned next Thursday, though not a cooper test, it should be insightful. A quick aside: We had the longest winter here (Montreal, Canada) but after a record early heat-wave (32 officially on Saturday), the snow is ....gone! ;-)
Wow it was a tough winter. Nice now when you can run on bare ground without snow. I think your session next week will give you some answers. Try running at max for 12 minutes at some point. It is fun. And in addition to the workout itself, you get a good workout that lets the heart work hard.
Ralph Stoever, How did it go? What did the test reveal?
Good job
I did this 15 years ago for bets testing a polar watch. We did lab test for vo2max and (blood) lactate threshold. Then Coopers test on the track. Results were close. I was a 5K / Half-Marathon runner and found Coopers hard because it's about 3K pace. If you are not used to running 3K, it may need some practice to get an accurate result. Doing a loop with spectators or friends running really helps dig deep.
..Or recording a CZcams video at the same time ;) That also help you dig deep 😁
@@tessontherun Hahah - yeah - you can't really quit or you will have no video.
Thank you 🙏 Tess. Another excellent video.
Question. Have you compared your VO2 Max derived from Cooper tests with that from your Garmin watch? I assume that formula Garmin uses should be close enough.
Interesting and helpful video. Been looking how to calculate this. 12 min max run would kill me. LOL. Can u do this with other exercise equipment (I.e., recumbent bike,cross country ski machine, or rower)?
Thank you! You can probably do a version of this on other equipment but I don't know how to calculate it though. :)
I'll go out and try this soon, but for now I'll use the last 12 minutes of an all out sprint finish to a half marathon I ran.
It turns out I did a little over 2700m (after an 18km warm up), which is a VO2 of 49.
My Garmin gives me a VO2 of 50 and I always thought it probably isn't too accurate given that I'm 57, maybe I'm underestimating it.
Wow! Hehe you should always go for a proper warm up ;)
Hi Tess, thanks for your videos. They are very informative. Have you tried a Cooper test on a treadmill? Just wondering about the pros and cons of doing a treadmill vs road test.
Thank you! Yeah you can do a Cooper test on a treadmill. But if you want it to be accurate, the treadmill must have been calibrated. Sometimes it can be to slow or to fast.
@@tessontherun ok, good to know, I hadn't thought of that. Thanks again.
You can also look up Vdot values for your best race or time trial times in Running Formula book by Jack Daniels, PhD!
Thank You!
Are you a physiotherapist!? You’re very knowledgeable!
Thanks! No, but read and watch at things about running. In order to be able to develop despite increasing age, I try to be well-read.
Never heard of Cooper test. I might try it out, but sadly I would not trust my Garmin GPS to accurately measure the distance. Was your distance measured by analogue meter or GPS?
Oh my Garmin is pretty accurate. I can see that when I run on a running track, Ran a 5 k yesterday on a track and my garmin 5,01 :)
Wow, ive been running for 4months, even if ive been training all my life i got 55.7 Vo2max as a 35 year old man. 5,9 and 81kg after only 4months of running . Just did a sub 12 3000m run 5 days ago. My garmins says my vo2max is 51 and the calculator on the page u used it was 58.5
If you can run at that pace then you have a good Vo2max. Well done! I think your Garmin in that case is a bit misleading. But Mr "Garmin" may need a few more months to establish a more accurate Vo2max. Good luck with your running!
Thanks, I’ve not heard of this test but may try it just to compare the value against my Garmin’s. I’m surprised at R=0.9 (against lab testing?) but is that for young fit military people? For older runners like me, it might not be so accurate. 🙂
I was surprised to. It doesn't say that they were young , but it does say that they were "healthy"
Its accurate with a caveat - you need to be a bit practiced at running 3K pace. If you tend to do Half-Marathon or even 10K, you may struggle. Some practice is beneficial as is doing it in a loop with a group of people or spectators for encouraging
Hey :) just wondering.. how off is your garmins VO2max calculation compare to the result of this test?
Good question! When I did the test, I was at 58 according to Garmin. It's usually around 56-60 according to Garmin. Garmin says my fitness age is 39 right now. The watch knows how to make me happy;)
FWIW, I had my VO2 Max tested in a lab on a treadmill with breathing apparatus and it measured 53.3. My Garmin said 54 at that time. Pretty close! I will do the Cooper Test sometime soon to see what that yields.
@@johnclarke4843 Yes it was really close to Garmin. I also thought I would do a Cooper test and a lab test pretty close to each other and see the comparison. Would not it be fun; a video comparing Lab, Cooper and Garmin? If you do a Cooper test, feel free to tell us how it went in comparison with the lab test.
Great effort! You did good;) But then again; you probably wouldn't have made a video about it, if you didn't think you would get that result now would you? xD
Thanks! 😊 I think I would have as I was not that fast as I usually am. As an example, I ran a 5k in 20 min 5 weeks ago. Did a video about that too 😀😉
5k in 20mins
Geez that’s crazy pace .
I do 38-40 minute 5k
But I’m a fast twitch
Horrible runner lol
Great information! I just used my last 5km road race where I was able to calculate my distance on Strava at 12 minutes with reasonable precision. It placed by my VO2 at 53.5. Not bad given that I'm in my 40s. My iWatch had me at a VO2 max of about 50 around the time of the race... for reasons not clear to me...
Congrats to a great Vo2! Not bad at all :) 👍
I suppose the person holding the camera ALSO did a cooper test :)
cheated with a bike ;)
Is there a way to test this on a bike? Without going into a lab for vo2max testing ?
Hi, yes I think you could do a version of this on a bike, but I'm not sure how to go about. thanks for watching! :)
Hello, I am a male of 48, I have 1,82 m and at this moment about 95 kg. I want to run at least one marathon. The longest distance I ran till now is about 14 km I think but I was not as fat as now. My average run was 8 km but unfortunatelly, last year I ran just 6 times...Can you help me with some kind of calendar training or anything else you think would motivate me, please? I know I should be about 85 kg for my goal could be possible. I was 100 and I lost 5 kg by eating less but I am blocked at 95 for a few months.
Hello! It's great to hear that you have a goal of running a marathon and that you're motivated to make positive changes in your fitness journey. The most important thing for you right now is probably just getting into the routine of daily movement. Don't set too high a goal and ignore the number of kilometers. Think in minutes instead. That you go out and run for 20 minutes or even shorter. When you get the routine in, it becomes easier to get in longer sessions. Remove the threshold that makes it difficult for you to run. I'm also very unmotivated sometimes, but think that for 10 minutes I can run no matter how unmotivated I am and that way I don't lose the routine of running. If you think you're going to go out and run 8k, it can feel overwhelming. Good luck and don't have too much respect for a marathon. You will stand there on the starting line one day!
@@tessontherun
Thanks for your nice words, I will consider your thoughts and soon I will start running in this year.
I don't understand how it calculates it withOUT a weight? VO2max = ml O2/ KG/ min
Hi Mark! ”VO2 max is expressed either as an absolute rate in (for example) litres of oxygen per minute (L/min) or as a relative rate in (for example) millilitres of oxygen per kilogram of body mass per minute (e.g., mL/(kg·min))."
VO2max measures oxygen uptake capacity per minute and usually has a value of 2-6 liters / minute.
Vo2max / kg is measured in milliliters of oxygen per kilogram of body weight and minute.
It doesn’t have to mean that someone with a higher value runs faster than someone with a lower or vice versa.
It’s true as you say that if a heavy person and a lightweighted person run the same distance at the same pace, the lighter person gets a higher Vo2max/kg but since they get the same time, the one with higher Vo2max is not really better. The most important thing as I say in the video is to take these numbers and to compare it with your own numbers in order to see if you develop or not. Thanks for watching!
@@tessontherun Thanks, that explains it. By the way, your running style is SUPER smooth, because you don't look like you were running fast enough to cover almost 2 miles (1.78) in 12 minutes?!!! That's fast!
I suppose it doesn’t help if you’re a short person with a shorter stride
5 min run is equally efficient to predict VO2 max pace, and less taught. Semi-Cooper (6 min) is equally predictive but not necessary the extra minute for most people.
Why going for 12 minutes?
I cant easy run for 20-25 mins neither can I run hard for 12 mins, guess I am ineligible for the cooper test.
Sorry sweetheart don't believe you. Theres no way you have a 52 Vo2max. Its not cool to lie.