gussur.wordpress.com – Ingin mengetahui kekuatan Anda dalam lari jarak jauh? Tips yang saya dapatkan dari grup Facebook Indorunners ini dapat Anda coba.
Namanya Cooper Test. Caranya, berlarilah sekuatnya di lingkaran/trek atletik terdalam (400 m) selama 12 menit. Jangan lupa lakukan joging pemanasan dan pendinginan selama 10 menit. Setelah itu, lihat tabel di bawah ini.
Tabel VO2 max berdasar jarak (mtr) yg dicapai setelah lari 12 menit
|
Table Cooper test adults |
|||||
|
Condition |
Gender |
< 30 years |
30-39 years |
40-49 years |
50 years > |
|
Bad |
man |
<1600 |
<1500 |
<1400 |
<1300 |
|
woman |
<1500 |
<1400 |
<1200 |
<1100 |
|
|
Reasonable |
man |
1600-2000 |
1500-1900 |
1400-1700 |
1300-1600 |
|
woman |
1500-1800 |
1400-1700 |
1200-1500 |
1100-1400 |
|
|
Average |
man |
2000-2400 |
1900-2300 |
1700-2100 |
1600-2000 |
|
woman |
1800-2200 |
1700-2000 |
1500-1900 |
1400-1700 |
|
|
Good |
man |
2400-2800 |
2300-2700 |
2100-2500 |
2000-2400 |
|
woman |
2200-2700 |
2000-2500 |
1900-2300 |
1700-2200 |
|
|
Excellent |
man |
>2800 |
>2700 |
>2500 |
>2400 |
|
woman |
>2700 |
>2500 |
>2300 |
>2200 |
|
Untuk perhitungan yang lebih akurat, catatlah jarak yg Anda capai, kemudian hitung dengan rumus berikut :
VO2max = {Jarak yg dicapai (m) – 504,9}/44,73.
Contoh:
Anda berumur 35 tahun, melakukan tes lari selama 12 menit, Anda mendapat pas 6 lap. Berarti jarak yang dicapai 2.400 m.
VO2max = (2400 meter – 504.9)/44.73 = 42.36
Selanjutnya VO2max Anda bisa dilihat pada tabel di bawah ini. Semakin tinggi nilainya, maka semakin “kuat” Anda berlari…
Tabel VO2 max berdasar rumus Cooper Test
|
VO2max men |
|||||||
|
Age |
Very bad |
Bad |
Reasonable |
Average |
Good |
Very Good |
Excellent |
|
20-24 |
< 32 |
32-37 |
38-43 |
44-50 |
51-56 |
57-62 |
> 62 |
|
25-29 |
< 31 |
31-35 |
36-42 |
43-48 |
49-53 |
54-59 |
> 59 |
|
30-34 |
< 29 |
29-34 |
35-40 |
41-45 |
46-51 |
52-56 |
> 56 |
|
35-39 |
< 28 |
28-32 |
33-38 |
39-43 |
44-48 |
49-54 |
> 54 |
|
40-44 |
< 26 |
26-31 |
32-35 |
36-41 |
42-46 |
47-51 |
> 51 |
|
45-49 |
< 25 |
25-29 |
30-34 |
35-39 |
40-43 |
44-48 |
> 48 |
|
50-54 |
< 24 |
24-27 |
28-32 |
33-36 |
37-41 |
42-46 |
> 46 |
|
55-59 |
< 22 |
22-26 |
27-30 |
31-34 |
35-39 |
40-43 |
> 43 |
|
60 > |
< 21 |
21-24 |
25-28 |
29-32 |
33-36 |
37-40 |
> 40 |
|
VO2max women |
|||||||
|
Age |
Very bad |
Bad |
Reasonable |
Average |
Good |
Very Good |
Excellent |
|
20-24 |
< 27 |
27-31 |
32-36 |
37-41 |
42-46 |
47-51 |
> 51 |
|
25-29 |
< 26 |
26-30 |
31-35 |
36-40 |
41-44 |
45-49 |
> 49 |
|
30-34 |
< 25 |
25-29 |
30-33 |
34-37 |
38-42 |
43-46 |
> 46 |
|
35-39 |
< 24 |
24-27 |
28-31 |
32-35 |
36-40 |
41-44 |
> 44 |
|
40-44 |
< 22 |
22-25 |
26-29 |
30-33 |
34-37 |
38-41 |
> 41 |
|
45-49 |
< 21 |
21-23 |
24-27 |
28-31 |
32-35 |
36-38 |
> 38 |
|
50-54 |
< 19 |
19-22 |
23-25 |
26-29 |
30-32 |
33-36 |
> 36 |
|
55-59 |
< 18 |
18-20 |
21-23 |
24-27 |
28-30 |
31-33 |
> 33 |
|
60 > |
< 16 |
16-18 |
19-21 |
22-24 |
25-27 |
28-30 |
> 30 |
Berapa VO2 max Anda?
(foto diambil dari 24.media.tumblr.com)
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