Cooper Test Fitness Checkpoint

Workout - Cooper Test Fitness Checkpoint

• 20min @ 6'15''/km
• 5min rest
• 12min @ 4'00''/km
• 12min @ 6'45''/km
• 5min rest

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Intro

Here’s what you need to know from Flora Beverley’s AEROBIC FITNESS TEST | Speed training Cooper Test video. The workout itself is worth studying closely, and we’ll walk through the essentials so you can run it yourself today. Dig into the full video if you want additional context.

Key Points

• This 12-minute all-out run measures how far you can go, revealing your aerobic fitness level and VO₂ max.
• Flora selects a flat 1-kilometer loop so turns don’t steal time and measurements stay honest.
• Hitting 3 km (three laps) in 12 minutes keeps you aligned for a sub-21-minute 5K; anything above 2.7 km is acceptable.
• Start with a 20-minute easy jog to elevate your heart rate, then drop any extra layers to manage heat.
• Track distance with a GPS watch, hold a steady quick pace, and resist backing off during that second kilometer.

Workout Example

1. Warm-up: Run 20 minutes easy on the 1 km loop to prepare.
2. Cooper Test: Go hard for 12 minutes on the loop, targeting 3 laps (3 km). Record the distance you cover; if you fall short, that’s your baseline for the next four weeks.
3. Cool-down: Jog gently for a few minutes, then check your GPS data.

Closing Note

Run the Cooper Test to understand where your fitness stands and shape your training plan. The Pacing app lets you set the work to match your own speeds. Have fun with it, and watch how you progress!

References

• AEROBIC FITNESS TEST | Speed training Cooper Test - YouTube (YouTube Video)