How To Test Your Fitness! Cooper Test 12 Minute Run

[@FordyRuns]

Just google hr zone calculator www.myprocoach.net/calculators/hr-zones/

[@fdlzzz]

Which one is more accurate whether this link or using (50%-60% in zone1, 60%-70% in zone 2, and so on and so forth)?

[@CarlosCanepa41]

This is one of the best test for your fitness at any age, im 14 and my best is 3000m which is quite good for my age but at my age anything 2300m and above is classed as good.

[@munkki2700]

Its a great fitness test. Should be run on anaerobic level close to max with steady pace. Then lactate threshold test is good for finding the max level. Also gives the correct training zones and levels.

[@martinschett5349]

I'm training for Ironman no 11 and a marathon 2 months after. I'm also coaching runners. Really appreciate your well explained video and congrats on a great test. Will give it a shot next week

[@BradleyWherry]

Great video. I remember the cooper test at school. TOUGH! might have to give it a go now.

[@FordyRuns]

Thanks so much!

[@rods2s]

I did my first Cooper test in November and managed 2.28k in the last one in January I managed 2.54k and I had to cross roads 😅 as well but I'm 53 only been running for nearly 3 years I only did it to challenge myself during lockdown

[@FordyRuns]

Yeah same here really something to do 😂😂😂

[@FreeLancerLondon]

I tried it in the gym on the treadmill. So therefore no wind, no hills and no dogs to run round. Achieved 2400 metres, but I'm a much older runner. Got a Vo2 max in the good range. Very similar rating to my Garmin watch. I've got another 8 months of training completed now so interesting to try the test again once the gym opens after lockdown. It would be great to get closer to 3k, but I don't fancy killing myself in the process 👍

[@FordyRuns]

Well done!

[@princessthick456]

U cheated. Lol

[@DavidRodriguez-ku2lo]

Thanks for sharing your experience. I'm planning to do one this coming week before start my tapering for my marathon in 3 weeks

[@jacquelinestuart9371]

I've done this recently and it was hard. Glad you've explained how it all works. As I was struggling to understand how to workout my VO2 Max.

[@FordyRuns]

Well done

[@no79way]

It is not just your brain telling you to stop, but actually it is the lactic acid build up in your muscles. This is why this test is not ideal for determining Maximum HR. I think you did very well and you can’t run harder to make a considerable difference in your result. For Max HR, the recommended recommended tests are more like 3x800m intervals or 3x200m (uphills) with maximum efforts, and enough rest period in between.

[@FordyRuns]

Like I said it’s not the best way but it’s one way and I really appreciate your input

[@ianbritton7534]

Thanks, going to give it a try.

[@FordyRuns]

Good luck

[@SubtleForces]

Great! Thanks, mate. I remembered the Cooper back from military time, but that's decades ago since I am older than you. I never stopped moving but only started running outside due to Covid after the end of confinement in Canada on June 21st last year. I easily breached the "good" average on the test for my age by getting below 30 minutes for a 5k which is 6 min/km. I'll try to get to 5 min/km which would be excellent for my age according to the Cooper table from the wiki you showed. Before Covid, I had a reputation amongst the old guys to be really fast on the tennis court, but that's anaerobic. I find that I am struggling to get fast on the aerobic side, so we'll see. As the snow is now starting to melt, I might be able to do the first test in a couple of weeks.

[@FordyRuns]

Thanks so much! Good luck for the future

[@robertwright88]

I’m 64 years old and ran 2.6km in 12 minutes on flat but off road terrain. Can’t find a running track given the Covid situation. VO2 = 46.7. Puts me in the top few percent.

[@FordyRuns]

Well done

[@lollol-zf2cq]

bro I am 17 and I run 3.3km in 12 mins ,is that good ?

[@FordyRuns]

Yeah well done

[@enirdlaciolo8981]

i think cooper test after 10mis warm up lets say and run for 12mins in your best.. then the result how far you get we can check it in net for your estimated vo2 max.

[@jamesw359]

I’m 14 training for a 19 minute 5K and did one with school and managed 2.93 meters! So close to 3

[@FordyRuns]

Well done

[@jamesw359]

@@FordyRuns thank you!

[@findingikigai1211]

Sir,how many times a month should we do cooper test?

[@philt6440]

I've been doing the cooper test without even realising. Part of my sub 20min 5k training is running 3k in under 12 minutes twice a week.

[@FordyRuns]

Awesome well done

[@AuDHDRunner]

pace based vo2 max is not accurate. doesnt account for those not as efficient (slower/heavier). It says im around 55. Garmin says 51. All pace based. My actual lab tested is 65 at 200lbs. But it could be a good guage for progress if you do the test frequently. Vo2 max is more like engine horsepower. Does not equal speed.

[@FordyRuns]

Great feedback thank you!

[@seandunlap1743]

I don't remember doing a Cooper Test before... but early in my training block now- this might be a fun substitute for a "workout" next week.

[@FordyRuns]

Do it and let me know!

[@IainMabbott]

Those are great numbers mate! Well done and good luck with the rest of your training.

[@FordyRuns]

Thanks so much!

[@MaartenAnna]

Wow, haven’t done one of these since high school. I was a bit of a naughty boy when I was younger, so visited a few high schools. BUT, I was superfit, due to playing footy. I used to love these. I ran three different high school records, at three different schools😉 Age 14 I ran 3400, age 15 I ran 3600, and age 17 I ran 3800 (that last one was quite good, as my high school PE teacher, who was also a National Hockey league trainer told me that even the fittest national team members didn’t get over 3600, so I was quite proud of that). Right now though, age 45 and carrying an extra 20kg around...? Ha, I’d be lucky to get somewhere around 3000m. 2750 more likely. I lnteresting, I’ll be sure to try it, as soon as the snow melts here in the Netherlands.

[@FordyRuns]

Good luck let me know how you get on just be careful!

[@codis5722]

Extra 20kg and 45 youd be lucky to crack 2000

[@MaartenAnna]

Hahaha 2950 to be exact (weight is now 6kg less, so 12kg more than in my prime).

[@stickonatree]

Great job!!! Was there a warm up? Also - Info on the Nike vest?

[@FordyRuns]

Yes 10-15 mins but I defo over did it 😂😂😂

[@oliverwenning715]

Good Job and realy interesting stuff. How did you calculate your heard rate zone?

[@FordyRuns]

www.myprocoach.net/calculators/hr-zones/

[@RunThePlanet]

That's an interesting test, you worked hard. It would be interesting to see what VO2max we would get at a lab test too for comparison. Similarly I use the Garmin for the VO2 test, one day I would like to do it in a lab too.

[@FordyRuns]

Yeah be interesting to see the difference e

[@DonGivani]

(Distance ran in¹² minute ) - 505/45= Vo2max

[@TheSimplylean]

Good vid So is the VO2 it’s calculated comparable to what Garmin thinks?

[@FordyRuns]

The vo2max was calculated from the data collected from the Garmin but I also had my Apple Watch as a second data source

[@leighgarmory9172]

Instead of wearing two watches, would it be easier to put a 12 min workout in Garmin connect?

[@FordyRuns]

Yeah defo good idea

[@DocEvils]

I noticed you have 2 watches. Do you use the Apple watch for lifestyle and the Garmin for running? as I develop as a runner my Withings Scanwatch doesn't give me all the data I might need.

[@FordyRuns]

That’s right I don’t really wear the Apple to run in as I find it unrealible

[@kevinbickerton2043]

Why do you use myprocoach hr zone instead of the polar hr zone calculator?

[@FordyRuns]

You can use whatever you like this is just an example from when I googled it ...

[@no79way]

I am not surprised your heart rate wasn’t as high as you thought it would be, because this test is not meant for determining Max HR. There are more dedicated tests for max HR, and they are not fun (shorter intervals with or without uphills).

[@FordyRuns]

It’s one way of finding it ... like is said maybe twenty times take the data with a pinch of salt

[@andypreece8518]

Interested in what shoes you picked for the test Fordy

[@FordyRuns]

I went with the Vaporfly as I’ve used them in all three ‘speed’ tests ... I was trying to be as consistent as possible ie using same shoes ... same location ... after a morning at work etc etc

[@paxundpeace9970]

Why does the table end at 2800 m

[@nathanbaker1727]

Didn't run one of these, but I suppose one of my more recent speed sessions wouldn't be far off - I ran a 2 miler in 13:30 on a hill basically doing (I think they're called Kenyan Hill sprints?). I'd be fairly interested to see what I could do running on a flat surface for 12 minutes...

[@FordyRuns]

Try it and let me know

[@adanuchase3637]

Sorry i don't knw if i will get a reply is the test jogging or sprinting?

[@FordyRuns]

Running

[@lorrainecowan7288]

Hi fordy runs I just done my 20miles in 3 hours and11mins I find out tomorrow if I get in london marathon

[@lorrainecowan7288]

Good luck with your marathon training

[@FordyRuns]

Good luck tomorrow

[@user-vo5rf1iv3k]

I have a cooper test tomorrow need to run 2.7k to get excellent for my age

[@FordyRuns]

Good luck

[@FordyRuns]

Good luck

[@DXNI.]

Is this possible? I need to run 2 miles in 12 minutes. Atm i run 8-9 minutes in 1 mile. But i run everyday and i have 2 months left until i need to do the coopertest so is this a reachable goal or not?

[@FordyRuns]

Everything is achievable

[@DXNI.]

@@FordyRuns alright thankyou!

[@Shemp3791]

Crazy as a big lad that sprinting this test in under 12 mins I'm deemed unfit and fail, but someone who's skinny as a rake can jog in 15 and still pass for a local fireservice. Seems strage guage of fitness, tbh im totally gutted.

[@funkdoc2001]

Which zone calculator did you use?

[@FordyRuns]

www.myprocoach.net/calculators/hr-zones/

[@daskanguru140]

I don't think this is the best way to get your max heart rate, given that 12 minutes is quite a long effort. What I've read so far is that you should do something like 3-5 minutes all out effort (two back to back 800 Meters) with a complete all out sprint at the end to really get that Heart Rate up

[@FordyRuns]

Thanks for the feedback

[@lukeforte1328]

quick question; saucony endorphin pros or speeds ?

[@FordyRuns]

A race then the pro

[@lukeforte1328]

@@FordyRuns i mainly run around 10-15k, would you still recommend the pros?

[@FordyRuns]

Nope then the speed ✌️

[@kralyağız09]

at 1998 year .my 12 minutes test 3278 m.👍 .sory for my english speak🙏🙋‍♂️🇹🇷

[@etiennevlok]

you can set up your garmin to time a 12min interval? and did you wear a heartrate strap? otherwise test is pretty much useless

[@FordyRuns]

Have you watched the video? I said I think twice maybe more about the fact I was wearing a strap

[@philt6440]

@@FordyRuns ignore the troll

[@fdlzzz]

Well done ! Really good content! Do you have any tips to increase the distance? Should we run in zone 4 to 5 to do this cooper test?

[@munkki2700]

For the best result in cooper, run at anaerobic level (zone5), steady pace. (Think the max pace you can hold for 12mins). For men, 3km is a good result.

[@FordyRuns]

Thank you! Tips to increase the distance coming up next week 👊 check out what Arto says below

[@FordyRuns]

❤️

[@fdlzzz]

Thank you for your answer, I really appreciate it. My country use this test to apply in some schools like military academy. I will wait for your next video then.

[@alexoblak3441]

Why do you wear two watches???🙉🤣🤣🤣...great video though 👌

[@FordyRuns]

One was for distance other time

[@alexoblak3441]

@@FordyRuns ...but doesn't have Garmin both??

[@MarkJWesson]

This is what Polar use for their running test.

[@FordyRuns]

Cool that means I’m defo on the right track

[@MarkJWesson]

Did you manage to snag a Polar Grit X in the end? After doing the running test and for every run after that your are given a running index score which is scored off the Cooper test.

[@FordyRuns]

I did not mate unfortunately spent the money on shoes 🤦‍♂️

[@joepiscapo1879]

185 on your heart rate??? No way too old to reach that i think...

[@FordyRuns]

Thanks

[@etiennevlok]

also, I remebe you doing a sub 20min 5kms a while ago? Are you in bad shape currently? maybe change your training plan? I know you aren't training for short distances, but still, I'd expect some improvement in 5km time...something to think about

[@FordyRuns]

I’m marathon training and there’s defo more in the 5k time I ran that filming etc so as always my times not really a true gauge

[@etiennevlok]

@@FordyRuns understood :) goodluck! keep pushing!

[@philt6440]

"bad shape currently" when he's still currently in the top 5% of his age bracket. 😂