Cooper test – execution and evaluation

The Cooper test shows its strength when it comes to quickly and easily test the performance of large populations. However, it also carries dangers, as inexperienced runners can quickly overdo themselves and damage their health.

In addition, the result only shows the current state of performance. conclusions for targeted training cannot be drawn with it. Here should be at least one lactate level test or a spiroergometry.


The person – a short vita of Kenneth H. Cooper

Kenneth H. Cooper (* 4 March 1931 in Oklahoma City, Oklahoma) is a US sports physician and former major of the US Air Force. In the 1970s, he was significantly involved in the spread of preventive health sports in the USA. Cooper received his doctorate in medicine. He became known through his popular science book Movement Training (1968; original title: Aerobics).


The origin of the Cooper test – when, how and why Cooper developed the test of the same name

During his career in the US Air Force, Cooper developed an easy-to-use points system for his training methods. In the course of this, the Cooper test was also developed.


Shadow of jogging woman


Goal and execution of the Cooper test

The Cooper test are used to check the general endurance of large populations. This is a 12-minute run where the maximum distance covered during this time is determined.

For sports runners, the test is demanding because the distance covered is between a pure medium or long distance. The athlete must be able to assess himself very well in order not to accumulate too much lactate too early and get into the anaerobic range, but also not to run too slowly. The test is also used by experienced runners to estimate the maximum oxygen intake.


Appraisal of the Cooper Test

Age in years and distance run in meters.

Appraisal men

under 30 30-39 40-49 over 49 evaluation
2800 2650 2500 2400 very good
2400 2250 2100 2000 good
2000 1850 1650 1600 norm
1600 1550 1350 1300 moderate
less less less less weak

Evaluation for women

under 30 30-39 40-49 over 49 Assessment
2600 2500 2300 2150 very good
2150 2000 1850 1650 good
1850 1650 1500 1350 norm
1550 1350 1200 1050 moderate
less less less less weak

Evaluation  for children and adult

7 8 9 10 11 12 13 14 15 16 17 18 Assessment
2600 2650 2700 2750 2800 2850 2900 2950 3000 3050 3100 3150 excellent
2400 2450 2500 2550 2600 2650 2700 2750 2800 2850 2900 2950 very good
2000 2050 2100 2150 2200 2250 2300 2350 2400 2450 2500 2550 good
1600 1650 1700 1750 1800 1850

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.