4.8 km (3 mi) Cooper Bike Test
aerobic test
INPUT YOUR DATA:
|
GENDER |
AGE, YEARS |
TEST DURATION, MIN. SEC |
|
|
|
|
|
|
|
|
YOUR FITNESS LEVEL :
Print your result and check it again next month.
NECESSARY EQUIPMENT
1. Bicycle
2. Stopwatch
3. Measured sector of road with start-finish marks
TESTING
1. Warm up before the test, covering some distance on the bike and stretching the muscles well for several minutes.
2. During the test, you must cycle 4.8 km (3 miles) as fast as you can.
If the test is carried out on the road, be careful and follow the rules of the road.
3. Try to maintain the same cadence throughout the test.
Measure the test time with a stopwatch, a watch with a second hand, or a heart rate monitor.
Remember or write down the test time and your heart rate.
4. After the test, cool down and stretch muscles.
5. Estimate your results.
GO TO TEST LIST
LEAVE A COMMENT