📑 Cooper Test — 2025-08-23 — 1.93 km (VO₂max 29.7, raw 1.62 km)

Ali Serbest
23 Ağu
2 dakikada okunur

. Overview

On August 23, 2025, I performed my own Cooper test on a professional athletics track. The Polar M200 watch recorded 1618 m in 10 minutes and 4 seconds. Since the file ended earlier than the full 12 minutes, I calculated the equivalent distance by extrapolating the average speed to the full test duration:

\text{Distance}{12min} = \text{Distance}{recorded} \times \frac{720s}{604s}

= 1618 \times \frac{720}{604} \approx 1930 \, m

So, the realistic Cooper result is:

Equivalent 12-min distance: ~1930 m
VO₂max (Cooper formula): ≈ 29.7 ml/kg/min
Average HR: 170 bpm
Maximum HR: 190 bpm
Minimum HR: 143 bpm

At first glance, the recorded 1618 m looked disappointingly low. But when the duration correction is applied, the actual performance aligns much better with my fitness level.

2. Performance Analysis

I started the run too aggressively. Within the first 2–3 minutes my heart rate spiked into the 170s, which pushed me into the anaerobic zone too early. As a result, my pace dropped sharply in the mid-segments.

The split times confirm a positive split: faster at the beginning, slower at the end. For a 12-minute run, this is a critical pacing error.

3. Alternative Scenario – “What If?”

If I had opened at a steadier pace (~7:10–7:20 min/km for the first 8–9 minutes), I would have had the chance to accelerate in the last 3–4 minutes.

In that case, I estimate I could have reached 1740–1800 m in raw measurement, which translates to an equivalent 2050–2100 m when corrected to 12 minutes. That would raise my VO₂max into the 30–32 ml/kg/min range.

4. Pre-Test Conditions

A significant mistake was caffeine intake. About 40 minutes before the test I drank a cup of coffee. Since I am sensitive to caffeine, this caused my heart rate to rise much faster than normal, forcing earlier fatigue.

Instead of supporting performance, caffeine sabotaged my run. Next time, I’ll avoid unplanned intake.

5. Lessons Learned

Cardiovascular response is strong — the main issue is pacing and running economy.
Compared to my endurance on the bike (e.g., Tampere → Orivesi, 53 km), I burn out too quickly in running.
The test shows that my true capacity is higher than the recorded raw distance.

6. Conclusion

Raw recording: 1618 m in 10:04 → VO₂max ≈ 24.9 ml/kg/min
Corrected equivalent (12:00): ~1930 m → VO₂max ≈ 29.7 ml/kg/min
Potential (with proper pacing): 2050–2100 m → VO₂max ≈ 30–32 ml/kg/min

This test highlights the importance of pacing and preparation. With better strategy and by avoiding caffeine mistakes, my next Cooper test should confirm results well above 2 km.