Cooper VO2 Max Test
The objective of The Cooper Endurance Test (Dr. Kenneth Cooper, author of "Aerobics") is to help you determine VO2-MAX with reasonable accuracy, and without the need of expensive equipment. A more accurate test might cost you hundreds of dollars, and this is good enough for the purpose of determining roughly in how good shape is your oxygen processing capacity.

VO2-Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood. It is estimated that VO2-MAX goes DOWN about 1% per year and is one of the Signs of Aging most difficult to reverse. The fall in marathon performance is known to be about 13% per decade.

This makes VO2 Max a critical sign of aging, and it is one we can measure... and reverse somewhat with proper aerobic training. To do this, Dr. Cooper advises that you must raise your heart rate to between 65 and 85 percent of its maximum, through walking or running or swimming or bicycling or other aerobic exercise for at least 20 minutes, three to five times a week.

CAUTION: DO NOT ATTEMPT THIS TEST WITHOUT PREVIOUS PROPER TRAINING, AND PERHAPS SUPERVISION BY YOUR DOCTOR.
Instructions
To take this test you will need:
  • a 400 meter track - marked every 100 meters, and
  • a Stop Watch.
The test consists of seeing how far you can run/walk in exactly twelve minutes. Record the total distance covered to the nearest 100 meters.

Once you have your results enter the distance traveled into the distance text box and press the Calculate button.  Your estimated VO2 Max and ranking will be provided below.

Do not even attempt this test unless you have been running and training beforehand, and you know you can run 2 miles without stopping. Start by trying to walk 2 miles fast, then run 1 mile slow, then speed up, and increase the distance until you can, perhaps, run 2 miles slowly. Heart rate should not exceed 220, minus your age.
 
Distance VO2 Max Rating