Half Cooper test



What is Cooper test ?

This test invented by Kenneth H. Cooper, former military doctor of the American Air Force allows to estimate our MAS.


Proceedings

For this test to be valid, you must do it on a athletic track, so you will know precisely the distance run.

  • - Start by warming yourself up for at least 20 minutes to prepare yourself for the effort you will have to provide.
  • - Once warmed up, go on the pace you have estimated, the goal is to keep the same pace until the end so that the reflection of your MAS is as accurate as possible.
  • - Once the 6 minutes have passed, calculate the distance you have run in 6 minutes, easy thing when you are on a track of 400m.
  • - Make a rule of 3 to know the speed in km / h. Example: if you have run 1.5km in 6 minutes, your MAS = 1.5 x 10 = 15km / h
  • - Do a cool down of at least 10 minutes.


Tips

To avoid going too fast or too slow, it would be best to estimate the speed you can hold for 6 minutes.
You can also perform 2 tests at one month intervals, the first to estimate your MAS and the second to refine it starting on a realistic pace compared to your first test :
- if during the first test you slowed down a lot on the end, it was because you had gone too fast. For the second test go a little slower.
- conversely, if you had energy left in reserve at the end, it's because you left too slowly. For the second test go a little faster.


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