Cooper test: protocol, calculations, interpretation and coaching

The Cooper test remains the simplest field tool for estimating VO2 max and obtaining a usable VMA. Well managed, it gives you precise paces and a clear progress benchmark for your customers.

Pro tip: centralize your results and action plans on the EKKLO platform to monitor progress and plan your cycles in the same place. Discover EKKLO here: info.ekklo.com.

Why use the Cooper test today?

What it really measures

• Estimated VO2 max: maximum aerobic capacity, basis of endurance.
• Operational VMA: average speed over 12 minutes, useful for calibrating paces.
• A unique and comparable indicator over the cycles.

For whom and when to use it

• Healthy adults and recreational athletes to confirmed.
• Evaluation at the start of the cycle, then every 6 to 8 weeks.
• Groups: easy to organize in a club, studio or box.

Advantages over other tests

• Very little material, short protocol, immediate understanding.
• More accessible than a lab test, more “real” than a test on a mat.
• Gives looks directly usable from the following session.

To enrich your approach, see how to take advantage of tech on the coaching side: optimize your sessions with technology.

Prepare and secure the test

Quick safety check

• Cardiac symptoms, chest pain, dizziness: prior medical consultation.
• Drugs affecting heart rate: caution, adapt the load.
• Avoid the test in case of fever, infection, abnormal fatigue.

Recommended warm-up (10-12 min)

• 6-8 min of easy jogging + 3-4 progressive straight lines (60-80 m).
• 2’ of ankle/hip mobility + 2’ of ranges (knee/heel-butt raises).

Material conditions and weather

• Track 400 m if possible (most reliable measurement).
• Strong wind, heat >28°C, cold <5°C: anticipate the impact, note the conditions.
• GPS can drift; on track, count the remaining laps and meters.

Step-by-step protocol

Track version (reference)

1. Place cones/markers every 50 m if possible.
2. Chrono 12:00. Objective: maximum continuous distance.
3. Strategy: controlled start, stable pace, slight negative split possible.
4. Note: number of complete revolutions + exact final fraction (meters).

Mat or GPS road variant

• Mat: 1% slope to mimic air resistance; do not hold the ramp.
• Road: flat and clear segment, round trip to cancel out the wind.
• Always record the type of surface and the weather to compare the tests.

Half-Cooper (6 minutes)

• Interest: better approach the VMA for rapid profiles; useful at the start of the recovery.
• Procedure: identical, but 6:00; convert paces accordingly.
• Use it if 12 minutes “saturates” pacing in your explosive athletes.

Reliable calculations, without making mistakes

Distance → VO2 max (validated formulas)

• In kilometers: VO2 max ≈ 22.351 × D(km) − 11.288.
• In meters: VO2 max ≈ (D(m) − 504.9) / 44.73. Example: 3000 m → (3000 − 504.9)/44.73 ≈ 55.8 ml/kg/min.

Estimate the VMA and set the pace

• Average speed over 12’ (km/h): V12 ≈ 5 × D(km). 3000 m → 15 km/h.
• Practical VMA: VMA ≈ V12. With half-Cooper, VMA ≈ distance 6’ × 10 (in km/h if km).
• Recommended paces (starting point):
  • 65-75% VMA: fundamental endurance.
  • 80-88% VMA: tempo/SE.
  • 95-100% VMA: short intervals (200-400 m) and VMA.

Interpret the results

Quick benchmarks (adults)

• Active beginners: 2000-2400 m → VO2 max ≈ 33-45.
• Intermediates: 2500-2900 m → ≈ 45-55.
• Advanced: 3000-3400 m → ≈ 56-62+.
• Very trained: 3500 m and more. Adapt according to age and gender: a 40 year old woman at 2700 m is very good; a 20 year old man at 2700 m will have to work on endurance.

If the score stagnates

• Analyze weekly volume, sleep, stress management.
• Add 1 tempo session and 1 short VMA block over 3-4 weeks.
• Vary surfaces and do a test on mat to isolate the weather variable.

Realistic progression

• Leisure customers: +80 to +150 m per 6-8 week cycle.
• Intermediate: +50 to +120 m/cycle.
• Advanced: +20 to +80 m/cycle. Gains become slower, normal.

Exploit data to better coach

Build a 6-8 week cycle (example)

• Week 1-2: 2 EF + 1 tempo (20’ at 85% VMA) + educational.
• Week 3-4: 2 EF + 6×400 m at 100% VMA (recovery 1’30) + PPG.
• Week 5-6: 1 EF + 2×10’ tempo + 8×200 m at 105% VMA.
• Week 7: reduction 30-40% volume; reminders 4×200 m.
• Week 8: new Cooper test, same conditions.

Group coaching and challenges

• Create a monthly “test day” and a ranking by age group.
• Also measure post-exercise RPE and HR to enrich analysis.
• Simple rewards: badge, free session, studio t-shirt.

Monitoring, centralization and communication

• Record distance, weather, shoes, RPE, HR in the same folder.
• Share training paces and recall them before each session.
• Schedule and remind tests via automated messages.

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Express Frequently Asked Questions

Should we aim for max heart rate?

No. The Cooper test is driven by pace. Max HR can be approached, but remains a result, not a target. Avoid getting stuck on it.

And at altitude?

Expect a drop in the distance traveled. Note the altitude to interpret correctly. Compare your tests at equivalent altitude.

Carpet vs track

The carpet (1% slope) allows stable and comparable conditions. The track remains the reference for groups and visual motivation.

To remember

• Standardize the conditions: same place, same time, noted weather.
• Structured warm-up and controlled start avoid 80% of poor performances.
• Convert immediately to VMA and paces to make the test useful.
• Re-test every 6-8 weeks, then adjust the plan.
• Centralize customer data and messages on EKKLO to save time.

Conclusion and next steps

The Cooper test is simple, reliable and actionable. Use it to set clear paces, demonstrate progress and boost motivation, solo or in a group. Standardize your protocol, measure, then turn each number into a training decision.

Then, simplify your organization: planning, messages, payments and progress tracking in one place with EKKLO. To increase your visibility, follow this practical guide: Developing as a sports coach. And if you are just starting out or want to optimize your offers, find resources, methods and feedback on the EKKLO hub: info.ekklo.com.