Cardiovascular Endurance- This is the bodies ability to keep performing continously while receiving oxygen aerobically and having it delivered to the working muscles. The test for cardiovascular endurance is the twelve minute Cooper Run. To complete this test you have twelve minutes to run continously preferably at the same pace without stopping. Your number of laps will be converted into metres and that is how you receive your score. The advantages of this test is that it can be performed anywhere, at any time, is free and requires minimum equipment. The disadvantages are that you usually need someone else with you to perform it properly (so they can count laps and time) and you have to know the length of the circuit you are running which is difficult to get accurate. An alternative test for cardiovascular endurance is the Andersen test, this involes walking for 15 seconds followed by running for 15 seconds. After 20 intervals have been completed you measure your distance covered and the further you have gone the higher your score is.
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This is the normative data for both males and females for The Twelve Minute Cooper Run. It will allow you to set and monitor goals and progress along your training process. I would recomend attempting the test before and after your training period, this will give you clear contrast on your progress.