Cooper Test Assessment

The Cooper Test Assessment is a 12-minute run used to assess aerobic capacity. You will start a 12-minute clock and cover as much distance running as you can in this 12 minute period. If you need to pause during the assessment, no worries you can, but know the clock will continue to run even during rest breaks.  Coaching tip: Make sure you have a path that is flat with no hills and try to do it in any area with low traffic so you do not have to stop due to the environment.  Make sure you have a way to record the distance you covered down to the last meter! You will need this number to calculate your estimated Vo2 max.  Calculate Vo2 max: VO2max = (35.97 x miles) - 11.29.   Prehab Goals & Normative Values:  Males (meters): 20-29: 2200-2399 m 30-39: 1900-2299 m 40-49: 1700-2099 m 50+: 1600-1999 m  Females (meters): 20-29:1800-2199 m 30-39: 1700-1999 m 40-49: 1500-1899 m 50+: 1400-1699 m   Reference: PT Direct. The Cooper 12 Minute Run Test — PT Direct. Published 2010. Take the assessment, write down your score, and track your progress throughout the program.
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