English version

  The maximum volume of oxygen or maximum aerobic power, known as VO2 max, is the maximum transport of oxygen that our bodies can transport in a minute.
  It is the most effective way to measure the individual aerobic endurance, the higher the VO2 max, the higher your cardiovascular capacity will be.

  The possibilities for improving the VO2 are not many, because it is genetically determined by 90%, but there is no doubt about the importance of knowing this feature as well as develop it. Why is it so important? Because you would get the best achievements in your workout working in the strip between the aerobic and anaerobic threshold and this is between 60-90% of VO2; the aerobic threshold stands at an intensity between 15 and 20 beats less than the anaerobic threshold (-10% VO2).

   To calculate the VO2 the medicine uses spirometry, a study that measures oxygen consumption, indirect tests (field test, not laboratory) are also used, perhaps the most famous was the one that Dr Cooper left us, known as his name. It is very simple to measure, you just have to run the furthest distance in 12 minutes and compare the results with the chart below, or applying the formula of the end; depending on the distance travelled, we get a piece of information: the VO2 max, if you multiple it on your weight in kilograms you would get the Cooper test in millilitres, kilos minute (ml/kg/min.)

  Let’s make an example so that what you see easily. After warming up, put your chronometer to zero and run 12 minutes at a good pace. When the 12 minutes are over, stop the chronometer and check the distance travelled, lets suppose you've done 2700 meters, equivalent to having run a 4:27 per km and a VO2 max. of 49'060 , if this data is multiplied for your weight (lets suppose 70 kg) we obtain the figure: 3.432,20 ml / kg / minute, or what is the same: 3.43 litters of oxygen is what we're capable of transport in a minute. Not bad!, A normal person has about 2 liters, a marathon athlete can reach 6 litres
  It is obvious that if two people have the same oxygen consumption, the one with better physical condition will be the one weighing more of the two, as he/she would have to move higher bodyweight.
  It is recommendable to repeat the test periodically to see the evolution that we have obtained.


TEST OF 12 MINUTES - COOPER TEST
DISTANCES in meters SPEED min./km VO2 max.
1700 7:04 26,708
1750 6:51 27,826
1800 6:40 28,943
1850 6:29 30,061
1900 6:19 31,179
1950 6:09 32,296
2000 6:00 33,414
2050 5:51 34,532
2100 5:43 35,649
2150 5:35 36,767
2200 5:27 37,884
2250 5:20 39,002
2300 5:13 40,119
2350 5:06 41,237
2400 5:00 42,354
2450 4:54 43,472
2500 4:48 44,590
2550 4:42 45,707
2600 4:37 46,825
2650 4:32 47,942
2700 4:27 49,060
2750 4:22 50,177
2800 4:17 51,295
2850 4:13 52,412
2900 4:08 53,530
2950 4:04 54,647
3000 4:00 55,765


  If you are outside tables you can use the original formula:

VO2 max.= 22.351 x km in distance - 11.288




  Finally here's the Cooper table by age and sex, so you can check your level which is:

  EXCELL. GOOD MEDIUM LOW VERY LOW
M 17-20 years +3000 2700-3000 2500-2700 2300-2500 -2300
F 17-20 años +2300 2100-2300 1800-2100 1700-1800 -1700
M 20-29 años +2800 2400-2800 2200-2400 1600-2200 -1600
F 20-29 años +2700 2200-2700 1800-2200 1500-1800 -1500
M 30-39 años +2700 2300-2700 1900-2300 1500-1900 -1500
F 30-39 años +2500 2200-2500 1700-2200 1400-1700 -1400
M 40-49 años +2500 2100-2500 1700-2100 1400-1700 -1400
F 40-49 años +2300 1900-2300 1500-1900 1200-1500 -1200
M 50-59 años +2400 2000-2400 1600-2000 1300-1600 -1300
F 50-59 años +2200 1700-2200 1400-1700 1100-1400 -1100






TEST OF SEMI-COOPER

   Let's talk now of another kind of test, it is called Semi-Cooper, or the 6 minutes Test , unlike the Cooper test, it assesses aerobic capacity (Cooper appreciates the power). This one calculates the aerobic threshold allowing us to get the maximum aerobic speed (MAS) of the athlete, that's what makes it really interesting, because with it any runner can train at a certain pace, without reaching the firing of the production of lactate, is in other words, getting energy aerobically.

  That bad is the lactic acid? Well, yes, it is a poison for the cells. It is toxic and it can only be tolerated in a certain amount. It is also a factor that prevents for more working; it reduces coordination and it increases the risk of injury. If it is accumulated eventually it would make impossible the muscle contraction, and this happens when your keystrokes exceed the anaerobic threshold, at about 85-90% of your maximum heart rate MHR. As you can see, is the villain of the movie.

  Lets get back to our test, the protocol is to travel the furthest distance in 6 minutes, trying to keep a steady pace, and the formula is:



Aerobics Maximum Velocity (AMV) = 3600000 / espace in meters x 10 = seconds

  With an example you'll see better: In 6 minutes travel a distance of 1600 metres,

AMV = 3600000 / 1600 X 10 = 225'' / km    in min/km would be 3:45

  This is your AMV, from this speed, 3:45 / km walk into the anaerobic threshold.
   If you want to get the result in km / h apply this formula:

AMV = space in meters / 100

  Now you have only do the same test with yourself and determine your Maximum Aerobics Speed.








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