AEROBIC FITNESS TEST | Speed training Cooper Test - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of AEROBIC FITNESS TEST | Speed training Cooper Test from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The Cooper Test is a 12‑minute run‑as‑far‑as‑you‑can test that gives a solid snapshot of your aerobic fitness and VO₂‑max.
Flora uses a flat, roughly 1‑kilometer loop to avoid lost time from turns and to get an accurate distance.
Goal: cover 3 km (≈ three laps) in 12 minutes to stay on track for a sub‑21‑minute 5K; anything above 2.7 km is still okay.
Warm‑up: 20‑minute easy jog to get the heart rate up, then strip off extra gear to stay cool in the heat.
Practical tips: use a GPS watch to monitor distance, keep a consistent fast pace, and avoid slowing down in the second kilometer.

Workout Example

Warm‑up: 20‑minute easy run on the same flat loop.
Cooper Test: Run all‑out for 12 minutes on the 1 km loop. Aim for 3 laps (≈3 km). If you finish under 3 km, note the distance and use it as a baseline for the next four weeks of training.
Cool‑down: Easy jog for a few minutes, then review your GPS data.

Closing Note

Give the Cooper Test a go to gauge your current fitness and adjust your training. You can customize the paces in the Pacing app to match your own speed. Good luck, and enjoy tracking your progress!