L'outil idéal pour assurer le pilotage séquentiel et sonore des exercices et dégager ainsi l’entraîneur des fastidieux coups de sifflets, afin qu'il puisse se consacrer exclusivement à l'animation de sa séance sans perdre de vue ses athlètes en action.
Half Cooper test, 6 minutes flat!

The half Cooper test !

6 minutes flat, and off you go with Half Cooper test!

This article will focus on the Half Cooper test, a widely recognized method used to assess Maximum Aerobic Velocity (MAS), just like the VAMEVAL test. For any physical trainer or personal trainer, it is essential to know the MAS of their athletes in order to be able to customize their training programs. 

This is a relatively simple test to implement and does not require a lot of hardware. When conducting the test, it is important to take into account the individual characteristics of the participants, such as their age and ability to excel. Adjusting the test based on these factors provides a more accurate assessment of each individual’s physical condition.

1.Conduct of the Half Cooper test

The Demi Cooper test is a test to assess Maximum Aerobic Speed (MAS) that is conducted in a continuous and rectangular manner. It consists of running over a period of 6 minutes trying to cover as much distance as possible in that amount of time. To ensure accurate results, it is imperative to conduct a proper warm-up before the test begins. Ideally the test should be carried out on flat ground, which avoids variations in inclination that could influence performance.

At the end of the 6 minutes of effort, simply write down the total distance covered. To calculate your MAS, you need to multiply the distance in kilometres travelled during this period by 10. This formula converts the distance traveled to km/h, which provides an estimate of the individual’s MAS.

The Demi Cooper test offers a relatively simple and effective method for assessing MAS, and it is commonly used in the field of sports and physical preparation. By providing an indication of an individual’s aerobic capacity, it helps coaches and athletes adjust their training programs to optimize performance and promote progression.

The sportbeeper is the ideal tool for carrying out this test in a group because it emits an audible signal on arrival and departure.

2. The Purpose of the Half Cooper test

The main goal of the Demi Cooper test is to promote athletes’ progression while minimizing the risk of injury. By assessing Maximum Aerobic Speed (MAS) through this test, coaches and strength and conditioning coaches can gain valuable insights into the fitness level of athletes. This assessment then makes it possible to design training programs tailored to each individual, taking into account their specific abilities and goals.

By knowing an athlete’s MAS through the Demi Cooper test, it becomes possible to determine the appropriate training intensity zones to improve their fitness. By adjusting the speed and intensity of workouts based on the athlete’s MAS, coaches can maximize the benefits of each session while avoiding overtraining and reducing the risk of injury.

Additionally, by using the Demi Cooper test on a regular basis throughout the season, coaches can monitor athletes’ progress and adjust their training programs accordingly. This helps keep athletes motivated by showing them their progress over time, while also ensuring that they remain healthy and performing throughout the sports season.

3.Advantages and drawbacks of the Half Cooper test


  • Ease of use: The half Cooper test is remarkably simple to implement.Unlike other MAS tests that require a correspondence chart between the distance run and the MAS, this test requires only one thing: that the runner give his maximum for 6 minutes. It does not require complicated calculations and can be achieved without sophisticated equipment.
  • Less energy-intensive: Since the half-Cooper test typically takes place on a continuous, straight path, it is less energy-intensive than other tests, such as the Luc Léger shuttle test, which requires repeated changes of direction. This allows runners to focus their energy on the run itself rather than on lateral movements or sudden stops.


  • Difficulty maintaining a steady pace: One of the keys to success in the half Cooper test is the rider’s ability to maintain a consistent pace throughout the race. However, for those who struggle to maintain a steady pace, there is an increased risk of not performing the test optimally. They may either slow down considerably towards the end of the event or may not be able to catch up if they started at too slow a pace. In either case, this can lead to an underestimation of the MAS, thus skewing the test results.


Half Cooper test, 6 min flat!