Tag · 3 articles
aerobic fitness
how to·9 min read
Cooper 12-Minute Run Test: Protocol and VO2max Estimation
Most first-time testers blow pace by minute 7 and lose 200m. Track setup, the real VO2max formula, and age-sex norms in one field protocol.
cooper-test·VO2max·running
how to·7 min read
How to Conduct the Yo-Yo Intermittent Recovery Test
Not sure whether to run IR1 or IR2? Get the audio-cue setup, sport-specific norms, and a VO2max formula so your field-test numbers actually mean something.
yo-yo-test·intermittent-recovery·aerobic-fitness
how to·10 min read
How to Do the Beep Test (20m Shuttle Run): VO2max Estimation
Not sure which pace to hold at each beep test level? Get the pace table, VO2max formula, position-specific norms, and scoring errors to avoid.
beep-test·VO2max·shuttle-run