Yeah.. way back when I was in the army I had to do one. Added motivation was a mate who was (also) a pretty decent runner. We both battled hard and came to 2800. I forgot who won.. but as memory works when you get older it was probably him. I just remember I broke 2800 once (30 years and 15 kilos ago) ... Just put my best run ever into the calculator (4 miles in 25'03") and it also gave me anVO2max over 50 (10 years and 8 kilos ago). I was drafting the whole run, but still :-)
It has been a French military annual physical test for years if not decades, so I made about 8 tests, between 2900 and 3150m. PS : now we run 2400m for time. I've done 9'10'' last year, and 9' in 2021.
Mark's transparency about this dip in motivation and fitness the past few months has been very inspiring to me (a probably below average person) who has ups and downs in health.
I calculated my VO2 Max recently by extrapolating how far I'd run in 12 minutes doing my parkrun PB (very easy maths). OK, a bit rough and ready as a measure, but it gave me a VO2 Max of about 40. Being 75, that put me in the 'excellent' category for my age, which I'll happily take...
Mark, I can honestly say you have become my favorite channel to watch. I don’t watch TV much, but watch a ton of UA-cam. Your dry humor and willingness to see humor in all you do is very entertaining and refreshing. Also, Jen has inspired my wife to finally join my fitness journey (a year late but who’s counting!) along with me, so thank her for that. We wish you guys the best!
Did the Coopers test quite a few times while i was in the army. My best was a 3240 m, which equates a VO2 max for my age of just above 60. Always enjoyed this test, as you feel great for the first few laps, and then you realise you have to hold that high pace for another couple of laps. Brutal but easy way to test your fitness. Great video, once again Mark. Take care
The Cooper test is a staple in Finnish physical education as it is practised regularly in school and military to measure people's physical abilities. It was brutal and I was never very good at it. I remember it being quite discouraging for me as a young middleschooler, when I was not very active and seeing everyone run faster and several laps whilst I was struggling with the first ones 😂 It's interesting also how Cooper test result data is used to measure the Finns' health and it has been in a drastic fall along the years. Your results on the other hand were amazing! Your video inspires me to get on the track again and do a Cooper test after many years.
Yo same, in germany you even get graded for it which I didn't understand then and don't understand now. (it was like 10 years ago) Today it feels like a usefull test to me, back then... well like everything it made everyone hate running. They put you on a field in the middle of summer and make you run laps without telling you how to properly train running. INSANELY SMART It is insane how many good habits school just programs you to hate, same with reading (oh sure, ima read in my free time when I HAVE TO read fucking literature from the 1800s).
showed up for the first day of soccer practice at ASU in 1972, and the coach said, "we're doing a Cooper test first thing- anyone who can't do at least 2 miles in 12 minutes is off the team". Coach was also head of the Human Performance Lab there. He did that every year- kept us from getting out of shape during the summer.
I dont know why, but seeing your wife following you on the scooter was one of the funniest things I have seen all day. Y'all are doing great. Thanks for these videos it really keeps me motivated to improve on my end. For reference my last 1 mile pace was 14 minutes so I got a LOOONNG way to go.
Last time I did the Cooper run test was in 1994, as a soldier, age 20. I ran 3100 meters. Now, at 49 years of age, I have arthritis in both knees and hips, and had a hip replacement surgery 16 months ago - aka not running anywhere. In stead I drag a sled behind me during walking and/or hit a tyre with heavy hammers for cardio. Great shape, both of you. 👍👍
@@MarkLewisfitness luckily it is fun 👍. I did like to run though. But now I am probably the only person in the country to privately (as in "not a commercial gym") own a 30 kg hammer 👍😂💪. I started out with a 10 kg, after a few years bought a 15 kg and now, a good 10 years later I have 20 kg, 25 kg and 30 kg as well.
@@tommyharris5817 I don't mind👍. I have done strength training since age 15. At age 30 I got a multihandicapped daughter, whom I have lifted a lot throughout the 17 years, she lived with us before she moved to an institution/care fascility. She cannot walk, she is over weight and is incontinent/uses diapers. Lifting her to and from bed, wheel chair, nursing table, sofa, changing her diapers.... that has for sure taken a toll on my lower back, possibly also my right hip (which I got replaced at age 48 due to bone-bone conact). Throughout those same 17 years, she lived with us, I worked as a security guard in the pedestrian shopping street of Aarhus. Typically 12 - 14 days a month, 11 - 13 hours a day. Days with 30.000 - 35.000 steps on hard ground plus 3 - 4 hours of standing still on hard surfaces. That took out my knees and hips. My leg muscles also hurt sometimes, especially from standing still (I do take Mg) as if the nerves are over stimulated by the static work signal.
@@hulkthedane7542 Your body has been through a lot. The only advice I can give based on my experience as a 50-year-old weight trainee still squatting heavy amongst other high-intensity training is to stretch your whole body a couple of times a week (esp. low back and hips) and use a foam roller once a week. Maybe, it will help you tolerate the physical stresses of life as it has done for me. Wish you the best of health.
Hey Mark! For the VO2 max calculation Garmin uses the max heart rate. In case Jenn wants it to be more realistic, she needs to adjust the heart zones in her Garmin profile so the VO2 is properly calculated
@@jlang123 your weight isn’t as important as your height (stride length). They take your stride length, HR max, HR recovery to baseline and distance / time to calculate the VO2 Max
@@thomascrabtree Still, weight is also very important, because the estimate is adjusted accordingly. Mine increased simply because of weight loss. VO2max is mlO2/min/kg, after all.
@@thomascrabtree No, the weight and speed counts, stride length has no impact. Heartrate is meaningless too. A hobby runner can have the same heartrate as a pro at half the speed.
@@gerrysecure5874 Your comparing how VO2 max is professionally calculated vs how Apple do it internally vs how Garmin do it internally. They all use different formulas. Apple can even calculate your VO2 max from a hike wearing a heavy backpack, which obviously wouldn't be the case if what you were saying were true.
I've done a Cooper test every 3 months for the past year and a half as part of my attempts to track fitness. I also do a QuadTotal (max squat+bench+deadlift+weighted-pullup*) to test my strength, and GOWOD to test my flexibility. My Cooper Test has gone from 2.65km to 3.10km; my QuadTotal has gone from 1090 to 1305, and my GOWOD score has gone from 86% to 100%. *for anyone who wants to test their QuadTotal, the pullup weights is your bodyweight PLUS additional weight (or MINUS assistance).
I'm 31 and watching your videos made me realize a couple things: 1. Pretty sure I have a borderline binge-eating disorder. Good to know because I've always struggled with falling off the wagon and going on weekend long benders that turn into three month long ones. Seeing you explain your experience has been invaluable for understanding those moments are likely to continue, I just need to be better about cutting them off and not spiraling too much. 2. My endurance and cardio health is rough right now, but that doesn't mean it will always be. Peaks and valleys are going to be a thing and it's okay to not be at your 100% best at all times. That amount of sacrifice and effort isn't worth the diminishing results of that last 10-20% improvement. That being said, My diet has been pretty dialed in (aside the 2k in chips and queso I scarfed down at 9pm while on the couch a few nights ago, oops), and my training is coming around to being consistent as well. I'm going to give this a shot once the rain passes where I live and do it again in a couple of months to see my improvement. While my first result might mirror you running between light posts (I'm not 100lbs overweight, just very out of cardiovascular shape), the improvement I'll see over the next 8 weeks should be a solid reinforcement that I'm making progress. Your story has resonated with me in many ways, and myself and my girlfriend (who is much like your wife; blessed with youth, luck, and good genetics) are both pushing to be above average in many things. She even signed up for a 5k with me. Never in a million years did I think she'd do that. Thanks, Mark! You're a gem!
I ran Cooper-test yesterday. It was for applying to the Swedish fire department. 3 km run, and the time limit is 13 min and 15 sec. I came in on 13:10. 🎉😅 Really tough, but it was a great feeling that I passed the test. Thx for the video, I'd love to be looking like you in my 50s. 🤜🤛
Ooooooh, I remember the Cooper-Test from school days! It was pretty fun back then. Maybe I should try this again just for fun. I'm just about two months into my running journey after almost 6 years of not exercising, so saying that I am unfit is an understatement. Even granny next door with a walking stick can run faster than me. But it would be really interesting to see where I stand.
I remember doing the cooper test when I was in secondary school at around 3200-3300 meters. Long time ago. These days I use the concept 2 rowing machine at the gym. It's very low impact. My knees and calf muscles and hamstrings and lower back don't tolerate running except in the forest or up hill. I can recommend the concept 2 rower for those with the same issues. Both longer distances like 10 000 meter row and 500 meter intervals or 2000 meters are great to do. Thanks for this nice video about the classic Cooper test.
This test is super popular where i live, everyone does it at least a few times in their school days, and you can attend a free event every month where you get to run it in a group. They also have pacers for people trying to hit certain milestones like 3000 meters.
Polar says my Vo2 Max is 54 (top 1%) and I cannot do what Jen did. Last mile I ran was 9 minutes. But I can do 15 min/miles all day on trails at 68 years old
Felt inspired to try the Cooper Test out on my run today… went down to my local athletics track and there was a school athletics day on. Best laid plans and all that. Off to some quiet streets where I spent 12 mins dodging pedestrians - and recorded 3,060m. Happy with that!! Will have another go at the track soon 😅
Respect for what you can do. I'd like to share what I experimented during my years of running. First the Cooper test I used to know was a military test. And we were required to start it without warming up... My training was based on both my Vmax speed and my ability to keep that speed for as long as possible. Generally, a medium trained athlet can keep that speed 6'. A well trained athlet can keep it 8' or more. How we did the Vmax test. We would take it on the track which had cones every 50 meters. The coach on the side. We would start the test at a low speed. That was 13 km/h for me at 25 when my Vmax speed was about 20. So 13 km/h during 3'. Walk 1'. 14 km/h during 3'... And so on. Of course at the very end; it is hard. The best result I got was 20,6 km/h Vmax. And I knew I should be able to keep that speed during 6' at least. There is a contest on track which can tell you how long you can keep that speed. It is the 3000 meters. If I can maintain 20,6 km/h on that distance, I should do approximately 8'45. In fact I was close to 9' but I never came under. This tells you what kind of runner you are. I was rather fast, But I was not able to keep my Vmax for much more than 6'. It was easy for me to do a training that improves my Vmax. But it was hard to train for maintaning the speed. Therefore I was most probably a miler. But I never run miles. The coach needed me on 10K, cross country and half marathon. After a few years of this I lost my speed and I ended injured.
Great video. I think those easy and (only financially ;)) cheap test are great tools. I use it as well. On my bike I use a powermeter and do after each 3 week period a recovery week with a 1 min, 5 min, 20 min and Sprint test in order to maintain my power duration curve. At the age of 61 (almost 62) I have to be very smart with my training to balance hard training with recovery. Kind regards, Peter
Mostly amazed at how you say ath-o-let-ic more than anything. Great video as always. I've loved how open you have been lately with motivation. Most in this UA-cam space pretend they never lax.
Another great video Mark, recognised the track at Bracknell you’ve motivated me to do this test 😊 Also was great to meet you and Jen (also above average😊)in person at the Parkrun last weekend. Couldn’t believe it when you ran past after watching your vids for the past couple of years, had to come and say hello, cheers
Elementary my dear watson, improvements particularly for Jen where the tradjectory for improvements at the early part of here journey will mean the improvements just keep on vs your known best. Either way your both doing a cracking job and i'm sure inspiring lots out there. Peronsal journey, last year moved from seditary lifestyle to low levels of fitness, this year the plan is to move that up a notch ... but it's a battle with the brain to do so....also a battle with my blood circulation have an issue with swollen toes....crazy for a soon to be 52 year old. No excuses i can still improve my baselevel fitness easily... your vids are helping. I salute you on your journey and sharing
You should also try the Beep Test, which has good tables for VO2 max equivalents. The main benefit of Beep test is that it takes pacing out of the equation, which is the hardest part for non-runners.
Most used test method in my youth. It used to be 3000m for men and 2800m for women to get excellent… In mandatory army service in Finland there is this thing that if you brake or equal the Cooper record of your garrison you get 2 days of extra leave. Now, these garrisons have been basically the same since the the war, there are quite exceptional records. Names like Ville Ritola, Lasse Viren etc own those records since they too, had to to mandatory army service in their late teens. Lasse Viren has ran 5000m in 13.16’3 ! The board on the wall says 4700m for Cooper but the man himself says ” more than 4500 ”. !! So, soldier, you want that extra leave?
FWIW, Cooper originally designed the test to measure all aspects of fitness, not just aerobic. His selling point to his military superiors was that it reduced the time it took to test the fitness of all those Vietnam era draftees in 1968. Made some sense back before we started breaking fitness down into different categories. Ordinary people tended to be more rounded (and skinnier), athletic or not, back then. The run test would correlate better with someone's ability to do pushups, etc.
Brilliant video! Love it so much! Thanks guys, I am inspired to do this and compare to my Surrey University test result. (I went to see David and his team inspired by you)
I did a vo2 max test on a treadmill when I was in the military They also checked blood glasses, which involved digging a needle around in my wrist to extract from the artery which can’t be seen. They do that before and after. When they did tge before I chucked up and almost fell over when I stood up. I was on that treadmill for ages, trying to avoid having the blood taken from the other wrist!
As I understand, Garmin uses your vVo2max and multiplies that by 3.5 to calculate vo2max. vVo2max is typically the fastest pace you can hold for 1500m, which for most takes somewhere between 4-8mins of time to cover. In this run Garmin saw you cover 1500m at a pace of 2860m / 12mins. Which is 3.98m/s or 14.3 km/hr. 14.3km/hr x 3.5 = 50.05. Hence your Garmin 50 vo2max update. If you tried to run 1500m at a pace of 4min/km (which in theory is your best time according to the 52.6 vo2max result of the Cooper Test, your Garmin might actually update and get closer to or even match the cooper test result.
I did this Cooper test almost 50 years ago when I was 21 in university. Disclosure: I ran track as a teenager in the 200m and 400 m and did the occasional 45 minutes run to hang with my friends. Regarding my results : I did over 8 laps and wasn’t the fastest; another student did 9 laps as he was a pretty serious marathoner. Besides having the biological capacity , the other issue with these tests is mechanical efficiency. I could run 6 minute miles easily; I actually did a 31:30 10k as a professional squash player. You’re right though: nothing beats the lab for accuracy.
Really interesting video. Summed up the points really well. I have used the Coppers - both personally and with some of the runners I have coached. It gives a nice clear indication of where a runner is and lays down a good benchmark.
Thanks for highlighting this test.Came across this test in a triathlon training book back in 2015 and have done it a few times and use it one of my benchmarks for my fitness, I like the fact it takes into account your age, as I’m over 55 now I can see my progress or decline as I am get older! As I have done it on the same track I at least get a consistent result and I can see I have slowed up a bit as have got older and injuries and life takes it’s toll😮
I got my Garmin last summer (some bloke on UA-cam recommended it) and it gave me a VO2 Max of 39. I did my first ever Parkrun (some bloke on UA-cam recommended it) in 28:40, went back a couple of weeks later and knocked a minute off. Garmin bumped my VO2 Max up to 40. I've since knocked another 3.5 minutes off my Parkrun and my VO2 Max is...... still 40. Not sure why, maybe because all my other runs are Zone 2 so deliberately slowly to keep my heart rate down. Ultimately though it's just a number Garmin is telling me and doesn't actually change my fitness levels.
I think the speed walking clip is the new duck pond clip. Love the speed walking clip almost as much as the duck pond. Great video. Keep up the great work 👍
It's a good thing the speed walking clip is both funny and painful looking at the same time. I applaud your strong commitment to the comedic value of your videos. 👍
Great video, I tired this test last year running along a disused railway track near to me. I was pleasantly surprised. Going to retake the test in the next week or two to check where I am and then work towards improving that score. Id not considered calculating beforehand the necessary paces to hit each threshold, will try that this time.
Haven't done a VO2 Max test yet. Just building my base, lots of slow runs, so my best is bellow average 1866m derived from pro rating my fastest run I recorded at a longer distance. I am happy with that as couldn't even run that distance until 1 month ago. Gives me confidence if I had access to a track or treadmill I could get a good score for my age.
Are you still wearing the Apple Watch ultra? I’d be interested in how close it puts you - I have one too, and it’s number is reasonably close to what I’d guess my 12 min pace to be (though basing that off a parkrun pb, which was twice the time, so should be a bit faster over 12mins).
I think you highlighted a fairly significant flaw in these tests, particularly as a one off. If you are feeling any muscle or s celestial discomfort, it will affect your pace and overall distance, which in turn affects your VO2max reading, despite your actual aerobic fitness…..so probably better to average the readings over a number of tests.
So if anyone was wondering. VO2max for coopers test can be calculated by : D = distance in meters: VO2Max = (D - 504.9)/44.74 If you run 2750 meters, you'll have 50.18 in VO2Max If you run 3000 meters, you'll have 55.76.
Kenneth Cooper trained the Brazil team (for aerobic fitness only) for the 1970 World Cup. So, as well as being the most talented team, they were also the fittest.
You might check out the now legendary Canadian 5BX and 10BX tests. I did them as a kid in Grade School in the late 60s. Apparently Prince Philip used them also.
I have a Garmin Forerunner 965. The VO2 estimate is at least 10% low, based my run times and cycling power. The Garmin appears to not go above 50 even though every other estimating method has me closer to 60. Also, the Garmin app does not set my training zones correctly for both running and cycling. Garmin under estimates based on what I am not sure. I am in my mid-60's and have a threshold HR of low 170's, high 160's, depending on how I feel that day. I see online posts from others about Garmin app being inaccurate.
Thanks and congrats to both. It's on my list (and in my calendar) for when the meters of snow have melted from the tracks here in Canada since I never tried a full out 12 minutes. I usually run longer and slower, but I did a 17 min threshold right after a warm up this autumn (slower than my fastest k at the end of a 5k). I entered the 12 minute average in the calculator which gave me 42 (good at 50+ and 71 meters short of excellent) which is 5 less than Garmin. However, while I use the same calculator based on the screen, I wonder how it can calculate the VO2Max without knowing my weight. A simple calculation, shows that between my winter and summer weight, it would change by 5 points.
My last cooper test was done in the army in early 2000's and we did one when we got there and another when we signed out (for me, ~8 months apart). First result was 1900, second 2100 so I did improve but not by much. Wasn't into fitness back then, I'm sure I could fairly easily beat that today...
Keeping motivated to keep fit is hard and we all have hard times throughout the year, personally the winters are the worst because it’s not nice exercising indoors cos I like to cycle outside and I find it best when I just listen to my body to not overtrain
Cooper test is actually reguralry done in Finnish schools and in the Finnish defence force (might also be the case in other nordic countries). 3000 metres is often considered the distance to strive for, the "magical" number.
My old PE teacher's favorite method of punishing his class. You could literally do the grade calculation in your head while running (F, still F, still F...). That added psychological pain on top of the physical pain.
In winter I train (73) with my normal racing bike on a smart trainer on Zwift. I can no longer run fast because of osteoarthritis in my knee. According to my Garmin watch Fenix 5x I have a VO2MAX of 56 with a biological age of 20. But I feel like an old man.
My Fitbit was giving me a score close to mid 40’s before it died which apparently is excellent in their world. My knees and hip are telling that’s good enough and I don’t need to do this but I am curious if there is one for a basic gym stationary bike. Maybe my body would tolerate that.
Cooper was a pioneer in sports performance science. His test is not perfect, but offers an replicatable test that can offer somewhat fair comparison between groups. Mark, you may not feel well above average but you are.
Last time I did the cooper-test I finished at the 2.900m mark. I consider it a good test. It 's not sprinting and not an extreme long duration run, but in-between. Low-tech and can be performed by any trained athlete. (Nowadays I would be happy with 2.400m to be honest.)
You had me going there for a second with the improving your race walking technique 😎 How much warm up did you have before the COOPER TEST? Solo Time Trials are brutal. I wonder if you do track sessions with a group Mark? I remember those days of 12x400 metres or 8x800 metres. Weekly hill sessions in the winter. Tough yet valuable! Best wishes Mark🔥
I expect garmin is using the same or similar calculations. That’s why it needs to run outside for some distance. I thought you needed 5 km’s to get a VO2 from garmin but you got one with less distance so the minimum might be less. It only gives a VO2 if it has the extra light to measure O2 so it may be trying to do better than just time and distance. On that note it might have to be calibrated for how dark or light years skin is. The one bad result for the female runner might be an anomaly but if it is consistent you can still measure progress.
Fancy trying this for fun but there are no details for someone like me who is 58? Might be old but still interested in fitness. Keep up the motivating films Mark
You might also do a training course on running technique you can both gain a lot in about 10 weeks and would also be nice material to make a video about.
2860 meters in 12min is an outstanding result for anyone above 30, at 49yrs age it´s superb. In Finland, we did a cooper´s test in the middle school, then high school, military and after you can do it for out of interest or ”fun”. It´s hell if you don´t have any background in running. I exercise daily (60-90min) and my lung capacity was measured 6.95 liters 15 years ago (45yrs old, 176cm/78kg), but I seriously doubt I could do above 2800 meters (knee osteoarthritis developed from skiing, judo and football injuries). 10 years ago I could still do 2950 meters. How would you train for a 1500 meter run against the stopwatch if you could dedicate 3 training sessions for running per week?
Hi Mark I've been told that the algorithm can get confused if you are doing low heartrate training. I did a lab test in January before a training block and the result was a V0² max of 48 which was on par with my garmin. However since then it has fallen to 43 because I've been doing a lot of slow long runs
Heartrate is a useless metric to determine VO2max. Power (bike) or speed (running) allows to estimate VO2max if you go all out for like 4-8 min. 12min is already bit at the long end. Heartrate is individual like Shoe or Hat size.
I vaguely remember the Cooper test from my biology a levels ( a long time ago) I seem to recall the calculation factor was supposed to have a height or stride length adjustment.
I actually think Jen’s VO2 is higher than the lab test. Here’s my thinking: Running outside is harder on the body, yes, but is enjoyable and distracting. Running indoors on a treadmill is dull, though easier on the body, and all you can think about is the effort (making it more difficult.) Add all the stuff strapped to your face? Way more uncomfortable and difficult.
I"m baffled with what goes on with Garmin VO2 max scores. My Epix Pro said mine (30M) was 53 when my current 5k PB was 23.45. It must use heart rate data to adjust it or something, because for mine to come in 3 higher than yours at that point when I couldn't even get close to running 4.10/km for 12 minutes is wild.
VO2 max test was what made me stop trying to run. I t was such suffering and when I finally made the test I Discovered why... my VO2 Max was 21 ..... and that after 1 year training. My body is simply horrible at absorbing oxygen.
Is Jenna's weight set correctly in Garmin? It has a lot of impact on the number. I have been feeling more fit due to more cycling recently, but my vo2 number is stagnant, this is due to increase in weight due to workouts in the gym. So i went back in my history and every time my number increased (vo2) i also dropped in wheight most of the time and vice versa for when it decreased. (except for one period where i did train less) Nice video/experiment!
Not quite sure how the Garmin algorithm works, but my peak VO2Max always coincides with a really hard effort. The slower aerobic stuff really seems to bring the number down. Maybe it's just under estimating my max HR until I really push it. Well done both for pushing hard on that one!
@@MarkLewisfitness Me three. Every time I follow a Garmin training plan with lots of base runs my VO2 Max goes down. But when I add my own regular sprint repeats it goes back up. I've also found it plays up a bit with hills - like it doesn't adjust for running up hill ie it thinks I'm less fit because my HR is elevated while my pace decreases when I run up a hill.
I ran 5 months with my Garmin + HRM Pro, but only now I got my real max heart rate and vo2max by a controlled test. Vo2max was 58 and the garmin algoritm has it as 52. But my max heart rate has been 16 beats higher on the watch than it was on the test (179). I don't like the feature that you can adjust the vo2max in the software, but it doesnt bring that number in that watch at all.
fascinating ! thanks for that, been wondering how off my garmin is, says 46... have you thought about doing a video on MAF (maximum aerobic function) I've been using it this year and it's transformed my life and approach to running
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Anyone else tried this one? Brutal but fun...sort of 😂
I haven't, but I'm doing a proper vo2 test tomorrow, so I'll see if I can get on the track the day after and compare
Yeah.. way back when I was in the army I had to do one. Added motivation was a mate who was (also) a pretty decent runner. We both battled hard and came to 2800. I forgot who won.. but as memory works when you get older it was probably him. I just remember I broke 2800 once (30 years and 15 kilos ago)
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Just put my best run ever into the calculator (4 miles in 25'03") and it also gave me anVO2max over 50 (10 years and 8 kilos ago). I was drafting the whole run, but still :-)
It has been a French military annual physical test for years if not decades, so I made about 8 tests, between 2900 and 3150m.
PS : now we run 2400m for time. I've done 9'10'' last year, and 9' in 2021.
Standard test in the Finnish army's also.
@@highseastrader4190 nice result. très bien 😁
Mark's transparency about this dip in motivation and fitness the past few months has been very inspiring to me (a probably below average person) who has ups and downs in health.
Life’s a rollercoaster 😁
I thought it was a highway that one rode all night long…
@@JoshC. I thought it was more akin to a box of chocolates **shrug**
…I thought it was a bitch 🤔
As a runner with a 1:18 Half Marathon PR and former ncaa runner these dips in motivation, training and fitness are part of the jouney
I calculated my VO2 Max recently by extrapolating how far I'd run in 12 minutes doing my parkrun PB (very easy maths). OK, a bit rough and ready as a measure, but it gave me a VO2 Max of about 40. Being 75, that put me in the 'excellent' category for my age, which I'll happily take...
Mark, I can honestly say you have become my favorite channel to watch. I don’t watch TV much, but watch a ton of UA-cam. Your dry humor and willingness to see humor in all you do is very entertaining and refreshing. Also, Jen has inspired my wife to finally join my fitness journey (a year late but who’s counting!) along with me, so thank her for that. We wish you guys the best!
Love hearing people are enjoying the stuff we do 🙏
Did the Coopers test quite a few times while i was in the army. My best was a 3240 m, which equates a VO2 max for my age of just above 60.
Always enjoyed this test, as you feel great for the first few laps, and then you realise you have to hold that high pace for another couple of laps. Brutal but easy way to test your fitness.
Great video, once again Mark. Take care
3200 is a superb result 👏
Great result 👍 in the French army 3300m would have got you a score of 20/20 if you're below 40.
Now we run fot 2400m instead of a Cooper test.
Great vid , thank you and well done to your wife 👍.
thats impressive. I did a lot of running when I was younger and I think my best vo2 max test was around 55
The Cooper test is a staple in Finnish physical education as it is practised regularly in school and military to measure people's physical abilities. It was brutal and I was never very good at it. I remember it being quite discouraging for me as a young middleschooler, when I was not very active and seeing everyone run faster and several laps whilst I was struggling with the first ones 😂 It's interesting also how Cooper test result data is used to measure the Finns' health and it has been in a drastic fall along the years. Your results on the other hand were amazing! Your video inspires me to get on the track again and do a Cooper test after many years.
Yo same, in germany you even get graded for it which I didn't understand then and don't understand now. (it was like 10 years ago)
Today it feels like a usefull test to me, back then... well like everything it made everyone hate running.
They put you on a field in the middle of summer and make you run laps without telling you how to properly train running.
INSANELY SMART
It is insane how many good habits school just programs you to hate, same with reading (oh sure, ima read in my free time when I HAVE TO read fucking literature from the 1800s).
@@CringegottskwT same in the netherlands. there was also one with beeps we called the piepjestest
showed up for the first day of soccer practice at ASU in 1972, and the coach said, "we're doing a Cooper test first thing- anyone who can't do at least 2 miles in 12 minutes is off the team". Coach was also head of the Human Performance Lab there. He did that every year- kept us from getting out of shape during the summer.
“I’ve had takeaways heavier than that” love it
I dont know why, but seeing your wife following you on the scooter was one of the funniest things I have seen all day. Y'all are doing great. Thanks for these videos it really keeps me motivated to improve on my end. For reference my last 1 mile pace was 14 minutes so I got a LOOONNG way to go.
It’s the only way she can keep up 😂
Last time I did the Cooper run test was in 1994, as a soldier, age 20. I ran 3100 meters. Now, at 49 years of age, I have arthritis in both knees and hips, and had a hip replacement surgery 16 months ago - aka not running anywhere. In stead I drag a sled behind me during walking and/or hit a tyre with heavy hammers for cardio.
Great shape, both of you. 👍👍
Your current training sounds much more fun to be fair 😂
@@MarkLewisfitness luckily it is fun 👍. I did like to run though. But now I am probably the only person in the country to privately (as in "not a commercial gym") own a 30 kg hammer 👍😂💪. I started out with a 10 kg, after a few years bought a 15 kg and now, a good 10 years later I have 20 kg, 25 kg and 30 kg as well.
49 seems too young for hip and knee arthritis. How did you get it if you don't mind my asking?
@@tommyharris5817 I don't mind👍. I have done strength training since age 15. At age 30 I got a multihandicapped daughter, whom I have lifted a lot throughout the 17 years, she lived with us before she moved to an institution/care fascility. She cannot walk, she is over weight and is incontinent/uses diapers.
Lifting her to and from bed, wheel chair, nursing table, sofa, changing her diapers.... that has for sure taken a toll on my lower back, possibly also my right hip (which I got replaced at age 48 due to bone-bone conact).
Throughout those same 17 years, she lived with us, I worked as a security guard in the pedestrian shopping street of Aarhus. Typically 12 - 14 days a month, 11 - 13 hours a day. Days with 30.000 - 35.000 steps on hard ground plus 3 - 4 hours of standing still on hard surfaces. That took out my knees and hips. My leg muscles also hurt sometimes, especially from standing still (I do take Mg) as if the nerves are over stimulated by the static work signal.
@@hulkthedane7542 Your body has been through a lot. The only advice I can give based on my experience as a 50-year-old weight trainee still squatting heavy amongst other high-intensity training is to stretch your whole body a couple of times a week (esp. low back and hips) and use a foam roller once a week. Maybe, it will help you tolerate the physical stresses of life as it has done for me. Wish you the best of health.
Hey Mark! For the VO2 max calculation Garmin uses the max heart rate. In case Jenn wants it to be more realistic, she needs to adjust the heart zones in her Garmin profile so the VO2 is properly calculated
And her weight
@@jlang123 your weight isn’t as important as your height (stride length). They take your stride length, HR max, HR recovery to baseline and distance / time to calculate the VO2 Max
@@thomascrabtree Still, weight is also very important, because the estimate is adjusted accordingly. Mine increased simply because of weight loss. VO2max is mlO2/min/kg, after all.
@@thomascrabtree No, the weight and speed counts, stride length has no impact. Heartrate is meaningless too. A hobby runner can have the same heartrate as a pro at half the speed.
@@gerrysecure5874 Your comparing how VO2 max is professionally calculated vs how Apple do it internally vs how Garmin do it internally. They all use different formulas. Apple can even calculate your VO2 max from a hike wearing a heavy backpack, which obviously wouldn't be the case if what you were saying were true.
I've done a Cooper test every 3 months for the past year and a half as part of my attempts to track fitness. I also do a QuadTotal (max squat+bench+deadlift+weighted-pullup*) to test my strength, and GOWOD to test my flexibility. My Cooper Test has gone from 2.65km to 3.10km; my QuadTotal has gone from 1090 to 1305, and my GOWOD score has gone from 86% to 100%.
*for anyone who wants to test their QuadTotal, the pullup weights is your bodyweight PLUS additional weight (or MINUS assistance).
I'm 31 and watching your videos made me realize a couple things:
1. Pretty sure I have a borderline binge-eating disorder. Good to know because I've always struggled with falling off the wagon and going on weekend long benders that turn into three month long ones. Seeing you explain your experience has been invaluable for understanding those moments are likely to continue, I just need to be better about cutting them off and not spiraling too much.
2. My endurance and cardio health is rough right now, but that doesn't mean it will always be. Peaks and valleys are going to be a thing and it's okay to not be at your 100% best at all times. That amount of sacrifice and effort isn't worth the diminishing results of that last 10-20% improvement.
That being said, My diet has been pretty dialed in (aside the 2k in chips and queso I scarfed down at 9pm while on the couch a few nights ago, oops), and my training is coming around to being consistent as well. I'm going to give this a shot once the rain passes where I live and do it again in a couple of months to see my improvement. While my first result might mirror you running between light posts (I'm not 100lbs overweight, just very out of cardiovascular shape), the improvement I'll see over the next 8 weeks should be a solid reinforcement that I'm making progress.
Your story has resonated with me in many ways, and myself and my girlfriend (who is much like your wife; blessed with youth, luck, and good genetics) are both pushing to be above average in many things. She even signed up for a 5k with me. Never in a million years did I think she'd do that.
Thanks, Mark! You're a gem!
I ran Cooper-test yesterday. It was for applying to the Swedish fire department. 3 km run, and the time limit is 13 min and 15 sec. I came in on 13:10. 🎉😅 Really tough, but it was a great feeling that I passed the test.
Thx for the video, I'd love to be looking like you in my 50s. 🤜🤛
Ooooooh, I remember the Cooper-Test from school days! It was pretty fun back then. Maybe I should try this again just for fun. I'm just about two months into my running journey after almost 6 years of not exercising, so saying that I am unfit is an understatement. Even granny next door with a walking stick can run faster than me. But it would be really interesting to see where I stand.
I remember doing the cooper test when I was in secondary school at around 3200-3300 meters. Long time ago. These days I use the concept 2 rowing machine at the gym. It's very low impact. My knees and calf muscles and hamstrings and lower back don't tolerate running except in the forest or up hill. I can recommend the concept 2 rower for those with the same issues. Both longer distances like 10 000 meter row and 500 meter intervals or 2000 meters are great to do. Thanks for this nice video about the classic Cooper test.
This test is super popular where i live, everyone does it at least a few times in their school days, and you can attend a free event every month where you get to run it in a group. They also have pacers for people trying to hit certain milestones like 3000 meters.
Polar says my Vo2 Max is 54 (top 1%) and I cannot do what Jen did. Last mile I ran was 9 minutes. But I can do 15 min/miles all day on trails at 68 years old
Would be good to see Mark dip under 19 min for a ParkRun. He has remarkable pace for a Clydesdale…💪
It’s happening this summer!
Felt inspired to try the Cooper Test out on my run today… went down to my local athletics track and there was a school athletics day on. Best laid plans and all that. Off to some quiet streets where I spent 12 mins dodging pedestrians - and recorded 3,060m. Happy with that!! Will have another go at the track soon 😅
Nicely edited video!
Thanks! Always appreciate it when people value the work beyond the simple running round the track 🙏
Respect for what you can do. I'd like to share what I experimented during my years of running. First the Cooper test I used to know was a military test. And we were required to start it without warming up... My training was based on both my Vmax speed and my ability to keep that speed for as long as possible. Generally, a medium trained athlet can keep that speed 6'. A well trained athlet can keep it 8' or more.
How we did the Vmax test. We would take it on the track which had cones every 50 meters. The coach on the side. We would start the test at a low speed. That was 13 km/h for me at 25 when my Vmax speed was about 20. So 13 km/h during 3'. Walk 1'. 14 km/h during 3'... And so on. Of course at the very end; it is hard. The best result I got was 20,6 km/h Vmax. And I knew I should be able to keep that speed during 6' at least. There is a contest on track which can tell you how long you can keep that speed. It is the 3000 meters. If I can maintain 20,6 km/h on that distance, I should do approximately 8'45. In fact I was close to 9' but I never came under.
This tells you what kind of runner you are. I was rather fast, But I was not able to keep my Vmax for much more than 6'. It was easy for me to do a training that improves my Vmax. But it was hard to train for maintaning the speed. Therefore I was most probably a miler. But I never run miles. The coach needed me on 10K, cross country and half marathon. After a few years of this I lost my speed and I ended injured.
Great video. I think those easy and (only financially ;)) cheap test are great tools. I use it as well. On my bike I use a powermeter and do after each 3 week period a recovery week with a 1 min, 5 min, 20 min and Sprint test in order to maintain my power duration curve. At the age of 61 (almost 62) I have to be very smart with my training to balance hard training with recovery. Kind regards, Peter
Mostly amazed at how you say ath-o-let-ic more than anything. Great video as always. I've loved how open you have been lately with motivation. Most in this UA-cam space pretend they never lax.
Another great video Mark, recognised the track at Bracknell you’ve motivated me to do this test 😊
Also was great to meet you and Jen (also above average😊)in person at the Parkrun last weekend. Couldn’t believe it when you ran past after watching your vids for the past couple of years, had to come and say hello, cheers
Elementary my dear watson, improvements particularly for Jen where the tradjectory for improvements at the early part of here journey will mean the improvements just keep on vs your known best. Either way your both doing a cracking job and i'm sure inspiring lots out there. Peronsal journey, last year moved from seditary lifestyle to low levels of fitness, this year the plan is to move that up a notch ... but it's a battle with the brain to do so....also a battle with my blood circulation have an issue with swollen toes....crazy for a soon to be 52 year old. No excuses i can still improve my baselevel fitness easily... your vids are helping. I salute you on your journey and sharing
Battling with the brain is always half the challenge!
You should also try the Beep Test, which has good tables for VO2 max equivalents. The main benefit of Beep test is that it takes pacing out of the equation, which is the hardest part for non-runners.
Thanks for the links, Mark. I was tryin'...Also, I really appreciate your honesty and humor.
Fun! Thanks for including the source site for your calculations. Definitely need to give this a try. :)
Most used test method in my youth.
It used to be 3000m for men and 2800m for women to get excellent…
In mandatory army service in Finland there is this thing that if you brake or equal the Cooper record of your garrison you get 2 days of extra leave.
Now, these garrisons have been basically the same since the the war, there are quite exceptional records.
Names like Ville Ritola, Lasse Viren etc own those records since they too, had to to mandatory army service in their late teens.
Lasse Viren has ran 5000m in 13.16’3 !
The board on the wall says 4700m for Cooper but the man himself says ” more than 4500 ”. !!
So, soldier, you want that extra leave?
the little circle walk of pain before you collapse on the track #delightful
FWIW, Cooper originally designed the test to measure all aspects of fitness, not just aerobic. His selling point to his military superiors was that it reduced the time it took to test the fitness of all those Vietnam era draftees in 1968.
Made some sense back before we started breaking fitness down into different categories. Ordinary people tended to be more rounded (and skinnier), athletic or not, back then. The run test would correlate better with someone's ability to do pushups, etc.
Brilliant video! Love it so much! Thanks guys, I am inspired to do this and compare to my Surrey University test result.
(I went to see David and his team inspired by you)
I'd never heard of this and now want to try it. Thanks for the motivation.
I did a vo2 max test on a treadmill when I was in the military
They also checked blood glasses, which involved digging a needle around in my wrist to extract from the artery which can’t be seen.
They do that before and after.
When they did tge before I chucked up and almost fell over when I stood up.
I was on that treadmill for ages, trying to avoid having the blood taken from the other wrist!
Mark your vids have inspired me to become (as of last week) to become above average cheers mate 👍🏼
As I understand, Garmin uses your vVo2max and multiplies that by 3.5 to calculate vo2max.
vVo2max is typically the fastest pace you can hold for 1500m, which for most takes somewhere between 4-8mins of time to cover. In this run Garmin saw you cover 1500m at a pace of 2860m / 12mins. Which is 3.98m/s or 14.3 km/hr.
14.3km/hr x 3.5 = 50.05. Hence your Garmin 50 vo2max update.
If you tried to run 1500m at a pace of 4min/km (which in theory is your best time according to the 52.6 vo2max result of the Cooper Test, your Garmin might actually update and get closer to or even match the cooper test result.
I did this Cooper test almost 50 years ago when I was 21 in university. Disclosure: I ran track as a teenager in the 200m and 400 m and did the occasional 45 minutes run to hang with my friends. Regarding my results : I did over 8 laps and wasn’t the fastest; another student did 9 laps as he was a pretty serious marathoner. Besides having the biological capacity , the other issue with these tests is mechanical efficiency. I could run 6 minute miles easily; I actually did a 31:30 10k as a professional squash player. You’re right though: nothing beats the lab for accuracy.
I would've been curious to see how the Apple Watch VO2Max measured up comparatively.
Me too! I’m convinced the Apple under reads VO2. It dropped off a cliff when I switched from Fitbit.
That Looks like the track at the Bracknell leisure Centre. I used to train there with Bracknell Forest Runners
Really interesting video. Summed up the points really well. I have used the Coppers - both personally and with some of the runners I have coached. It gives a nice clear indication of where a runner is and lays down a good benchmark.
Thanks for highlighting this test.Came across this test in a triathlon training book back in 2015 and have done it a few times and use it one of my benchmarks for my fitness, I like the fact it takes into account your age, as I’m over 55 now I can see my progress or decline as I am get older! As I have done it on the same track I at least get a consistent result and I can see I have slowed up a bit as have got older and injuries and life takes it’s toll😮
I got my Garmin last summer (some bloke on UA-cam recommended it) and it gave me a VO2 Max of 39. I did my first ever Parkrun (some bloke on UA-cam recommended it) in 28:40, went back a couple of weeks later and knocked a minute off. Garmin bumped my VO2 Max up to 40. I've since knocked another 3.5 minutes off my Parkrun and my VO2 Max is...... still 40. Not sure why, maybe because all my other runs are Zone 2 so deliberately slowly to keep my heart rate down. Ultimately though it's just a number Garmin is telling me and doesn't actually change my fitness levels.
Love this. Coopers are a great way to track progress, I do them a few times a year these days to see where I've come.
This is the formula: ((distance¹²minute run)-505)/45
If you ran 2800meters-->( 2800-505) /45 = 51
Vo2max is 51
Lack of short movie clips knocks half a point off this video’s score, 9.5 out 10. Keep up the above average work Mark.
Next weeks will make up for it…. Trust me 😂
I think the speed walking clip is the new duck pond clip. Love the speed walking clip almost as much as the duck pond. Great video. Keep up the great work 👍
Not as good as the falling off the exercise bike clip though.
I can only abuse a clip for so long 😂 the exercise bike and the duck pond have been retired 😂
It's a good thing the speed walking clip is both funny and painful looking at the same time. I applaud your strong commitment to the comedic value of your videos. 👍
Great video, I tired this test last year running along a disused railway track near to me. I was pleasantly surprised. Going to retake the test in the next week or two to check where I am and then work towards improving that score. Id not considered calculating beforehand the necessary paces to hit each threshold, will try that this time.
Well done both! This really brings me back to my secondary school days. Jen her running style is spot on with the Zwift running avatar btw 😅
Keep up the good work Mark, I love your videos. Its nice to see you taking out the Garmin Fenix for a run.
Haven't done a VO2 Max test yet. Just building my base, lots of slow runs, so my best is bellow average 1866m derived from pro rating my fastest run I recorded at a longer distance. I am happy with that as couldn't even run that distance until 1 month ago. Gives me confidence if I had access to a track or treadmill I could get a good score for my age.
Are you still wearing the Apple Watch ultra? I’d be interested in how close it puts you - I have one too, and it’s number is reasonably close to what I’d guess my 12 min pace to be (though basing that off a parkrun pb, which was twice the time, so should be a bit faster over 12mins).
I think you highlighted a fairly significant flaw in these tests, particularly as a one off. If you are feeling any muscle or s celestial discomfort, it will affect your pace and overall distance, which in turn affects your VO2max reading, despite your actual aerobic fitness…..so probably better to average the readings over a number of tests.
So if anyone was wondering. VO2max for coopers test can be calculated by : D = distance in meters: VO2Max = (D - 504.9)/44.74
If you run 2750 meters, you'll have 50.18 in VO2Max
If you run 3000 meters, you'll have 55.76.
Mathematician in da house 😂
"This is horrible" followed by the childs cackle was great
Kenneth Cooper trained the Brazil team (for aerobic fitness only) for the 1970 World Cup. So, as well as being the most talented team, they were also the fittest.
You might check out the now legendary Canadian 5BX and 10BX tests. I did them as a kid in Grade School in the late 60s. Apparently Prince Philip used them also.
I have a Garmin Forerunner 965. The VO2 estimate is at least 10% low, based my run times and cycling power. The Garmin appears to not go above 50 even though every other estimating method has me closer to 60. Also, the Garmin app does not set my training zones correctly for both running and cycling. Garmin under estimates based on what I am not sure. I am in my mid-60's and have a threshold HR of low 170's, high 160's, depending on how I feel that day. I see online posts from others about Garmin app being inaccurate.
Couldn’t stop thinking about the John Nike Leisure centre from Ali G after this opening scene. GOAT film 🎥
Thanks and congrats to both. It's on my list (and in my calendar) for when the meters of snow have melted from the tracks here in Canada since I never tried a full out 12 minutes. I usually run longer and slower, but I did a 17 min threshold right after a warm up this autumn (slower than my fastest k at the end of a 5k). I entered the 12 minute average in the calculator which gave me 42 (good at 50+ and 71 meters short of excellent) which is 5 less than Garmin. However, while I use the same calculator based on the screen, I wonder how it can calculate the VO2Max without knowing my weight. A simple calculation, shows that between my winter and summer weight, it would change by 5 points.
My last cooper test was done in the army in early 2000's and we did one when we got there and another when we signed out (for me, ~8 months apart). First result was 1900, second 2100 so I did improve but not by much. Wasn't into fitness back then, I'm sure I could fairly easily beat that today...
Yes! Bracknell athletics track is the real star of this vid.
Keeping motivated to keep fit is hard and we all have hard times throughout the year, personally the winters are the worst because it’s not nice exercising indoors cos I like to cycle outside and I find it best when I just listen to my body to not overtrain
Cooper test is actually reguralry done in Finnish schools and in the Finnish defence force (might also be the case in other nordic countries). 3000 metres is often considered the distance to strive for, the "magical" number.
My old PE teacher's favorite method of punishing his class. You could literally do the grade calculation in your head while running (F, still F, still F...). That added psychological pain on top of the physical pain.
Just busted my collar bone running 🏃 so getting much inspiration and motivation from your videos, as usual. 😃
Mark saying That’s not going to happen so often turns to that is exactly what happened 😂
Great content as always mark!
Much appreciated! 🙏
Brilliant one and very funny as usual
"I've had takeaways heavier than him" 🤣🤣🤣
very very interesting video. I have enjoyed it a lot. Thanks!
In winter I train (73) with my normal racing bike on a smart trainer on Zwift. I can no longer run fast because of osteoarthritis in my knee. According to my Garmin watch Fenix 5x I have a VO2MAX of 56 with a biological age of 20. But I feel like an old man.
My Fitbit was giving me a score close to mid 40’s before it died which apparently is excellent in their world. My knees and hip are telling that’s good enough and I don’t need to do this but I am curious if there is one for a basic gym stationary bike. Maybe my body would tolerate that.
Cooper was a pioneer in sports performance science. His test is not perfect, but offers an replicatable test that can offer somewhat fair comparison between groups. Mark, you may not feel well above average but you are.
And he's still going strong!
Very excellent video. Thanks!
She faster than me 😂
Last time I did the cooper-test I finished at the 2.900m mark. I consider it a good test. It 's not sprinting and not an extreme long duration run, but in-between. Low-tech and can be performed by any trained athlete. (Nowadays I would be happy with 2.400m to be honest.)
You had me going there for a second with the improving your race walking technique 😎
How much warm up did you have before the COOPER TEST?
Solo Time Trials are brutal.
I wonder if you do track sessions with a group Mark?
I remember those days of 12x400 metres or 8x800 metres. Weekly hill sessions in the winter. Tough yet valuable!
Best wishes Mark🔥
Garmins VO2max scores can be significantly off when maximum heart rate and/or the heart rate zones are not set up correct
I expect garmin is using the same or similar calculations. That’s why it needs to run outside for some distance. I thought you needed 5 km’s to get a VO2 from garmin but you got one with less distance so the minimum might be less. It only gives a VO2 if it has the extra light to measure O2 so it may be trying to do better than just time and distance. On that note it might have to be calibrated for how dark or light years skin is. The one bad result for the female runner might be an anomaly but if it is consistent you can still measure progress.
My garmin forerunner 45 shows my VO2 max at 44 and the cooper run test is 43, so very close. Another great video.
Fancy trying this for fun but there are no details for someone like me who is 58? Might be old but still interested in fitness. Keep up the motivating films Mark
You might also do a training course on running technique you can both gain a lot in about 10 weeks and would also be nice material to make a video about.
2860 meters in 12min is an outstanding result for anyone above 30, at 49yrs age it´s superb. In Finland, we did a cooper´s test in the middle school, then high school, military and after you can do it for out of interest or ”fun”. It´s hell if you don´t have any background in running. I exercise daily (60-90min) and my lung capacity was measured 6.95 liters 15 years ago (45yrs old, 176cm/78kg), but I seriously doubt I could do above 2800 meters (knee osteoarthritis developed from skiing, judo and football injuries). 10 years ago I could still do 2950 meters. How would you train for a 1500 meter run against the stopwatch if you could dedicate 3 training sessions for running per week?
Well done Jen excellent result and progress, I read it wrong I thought you were 55years old 🤣great test, that was some pace Mark!!
Hi Mark I've been told that the algorithm can get confused if you are doing low heartrate training. I did a lab test in January before a training block and the result was a V0² max of 48 which was on par with my garmin. However since then it has fallen to 43 because I've been doing a lot of slow long runs
Heartrate is a useless metric to determine VO2max. Power (bike) or speed (running) allows to estimate VO2max if you go all out for like 4-8 min. 12min is already bit at the long end. Heartrate is individual like Shoe or Hat size.
I vaguely remember the Cooper test from my biology a levels ( a long time ago) I seem to recall the calculation factor was supposed to have a height or stride length adjustment.
0:06 when you forgot to try to go #2 before your speed word session and it's not gone well
I actually think Jen’s VO2 is higher than the lab test. Here’s my thinking: Running outside is harder on the body, yes, but is enjoyable and distracting. Running indoors on a treadmill is dull, though easier on the body, and all you can think about is the effort (making it more difficult.) Add all the stuff strapped to your face? Way more uncomfortable and difficult.
I"m baffled with what goes on with Garmin VO2 max scores. My Epix Pro said mine (30M) was 53 when my current 5k PB was 23.45. It must use heart rate data to adjust it or something, because for mine to come in 3 higher than yours at that point when I couldn't even get close to running 4.10/km for 12 minutes is wild.
Love the electric scooter camera vehicle.
Loved this vid 👏🏻
I'll have to try this one. Haven't heard of the cooper test before.
The opening to the video...epic. 😂
Video very well done. Thanks
VO2 max test was what made me stop trying to run. I t was such suffering and when I finally made the test I Discovered why... my VO2 Max was 21 ..... and that after 1 year training. My body is simply horrible at absorbing oxygen.
Is Jenna's weight set correctly in Garmin? It has a lot of impact on the number. I have been feeling more fit due to more cycling recently, but my vo2 number is stagnant, this is due to increase in weight due to workouts in the gym. So i went back in my history and every time my number increased (vo2) i also dropped in wheight most of the time and vice versa for when it decreased. (except for one period where i did train less) Nice video/experiment!
Not quite sure how the Garmin algorithm works, but my peak VO2Max always coincides with a really hard effort. The slower aerobic stuff really seems to bring the number down. Maybe it's just under estimating my max HR until I really push it. Well done both for pushing hard on that one!
I find the same with Garmin.
@@MarkLewisfitness Me three. Every time I follow a Garmin training plan with lots of base runs my VO2 Max goes down. But when I add my own regular sprint repeats it goes back up. I've also found it plays up a bit with hills - like it doesn't adjust for running up hill ie it thinks I'm less fit because my HR is elevated while my pace decreases when I run up a hill.
I ran 5 months with my Garmin + HRM Pro, but only now I got my real max heart rate and vo2max by a controlled test. Vo2max was 58 and the garmin algoritm has it as 52. But my max heart rate has been 16 beats higher on the watch than it was on the test (179). I don't like the feature that you can adjust the vo2max in the software, but it doesnt bring that number in that watch at all.
fascinating ! thanks for that, been wondering how off my garmin is, says 46... have you thought about doing a video on MAF (maximum aerobic function) I've been using it this year and it's transformed my life and approach to running
Hey Mark have you ever done a bronco? Would be a good video to see. 👌