Using the Cooper Running Test Assessment
By setting Zones customized to your body, heart, and systems, you get a true view of your level of effort you are currently training or exercising in, which allows you to train better, without injury over longer times.
The Cooper Running Test assessment is very similar to the Military Physical Tests used around the world. It’s original purpose is to measure VO2 Max, however we have adapted it to extrapolate Heart and Pace Zones as well.
The most accurate assessment for Zones is the CP30 assessments, but the Cooper offers a good approximation when done correctly.
With a Heart Rate Monitor (HRM) you can use it to develop Heart Rate Training Zones as well as Pace Zones. To calculate a VO2 Max and FitRank (age adjusted ranking based on VO2 Max) for this assessment, you must have a Resting Pulse entry in the Health section of the app (one not taken from a Blood Pressure reading). See this post on measuring your Resting Heart Rate.
The Cooper Running Test is for those who are used to physical exercise. This test requires you to run for 12 minutes as far (and fast) as possible (race pace).
How to Complete the Cooper Running Test Assessment:
- Make sure your profile in the app is correct (Gender, age, etc).
- Find a track or very flat area you can run unobstructed for 12 minutes (approximately 2 miles). A treadmill is acceptable if you have a foot pod to measure distance.
- Warm up for 10 minutes (light walking, stretching, etc)
- Start the assessment on the App, and start running – Choose Run > Workout > Cooper Running Test
- After 12 minutes, the workout will end
- The Recovery portion will begin (recovery is an option we’ve added here as another data point to assess your overall change in fitness)
- Stand still and relax for the 2-minute recovery time
- You will be shown your results on the final screen, as well as online and in your results listing
The Cooper Running Test will help determine Pace Zones applicable to running, which can help your training and keep you injury free by keeping your training in the right zones at the right times. You can watch these zones change over time with changes in your fitness! In fact, this assessment should be used on a regular basis to show changes in your fitness levels and training zones.
How We Calculate Zones and VO2 Max:
Heart Rate Zones and Pace Zones are determined using the formulas provided for this type of test. One of the best write-ups of these calculations is the Joel Friel post here, though since the Cooper is a much shorter test, we set your average pace/heart rate to 90% of your Max and calculate the zones from there. For VO2 Max, we use the formula (Kilne 1987) VO2max = (Distance covered in metres – 504.9) ÷ 44.73.
Many factors can influence results including temperature, elevation, sleep, emotional state, eating habits and more. The best analysis of the results are by comparing it with previous results. The test environment should remain as constant as possible.
Please don’t perform any fitness test without talking to your physician about it first.
Assessments can change the way you live your life, change the way you exercise because:
1. They help determine your Fitness Level.
Using physical tests developed over the years by a variety of individuals and institutions, these fitness tests have been shown to result in fairly accurate measures of fitness, and can be compared to others of similar age and gender. Not all assessments in Digifit apps have the ability to determine VO2 Max, but the majority do.
See the article “Why Should You Know (and Track) Your Fitness Level?” for more.
2. They help determine personal heart zones.
People are all different. Only 20% of people have a max heart rate that is close to the 220-Age = Max HR. For a large majority, setting zones of 50%-100% off that formula does not result in zones that are meaningful or correct. From previous discussions, we know how important understanding what HR zone you are in can be towards realizing your goals (is your goal endurance and fat burn, or speed and power, for example). Your HR zones will also change over time – the more fit you become, the higher your HR Max will be (relative to yourself, not others) for example. Not all assessments in Digifit apps have the ability to set HR zones, but the majority do when paired with a heart rate monitor.
See the article “Why Should You Know Your Personal Heart Rate Zones?” for more.