VO2 Max Estimator (Cooper Test)
Estimate your VO2 max from a 12-minute run distance using the Cooper test formula.
Estimated VO2 Max
42.4 mL/kg/min
Estimated VO2 Max vs Distance Covered in 12 min
Fórmula
## Cooper Test VO2 Max Formula **VO2 Max = (Distance in meters - 504.9) / 44.73** The Cooper test involves running as far as possible in 12 minutes. It was developed by Dr. Kenneth Cooper in 1968 for the US military. ### VO2 Max Fitness Levels (Male, age 20-29) | Category | VO2 Max | |---|---| | Excellent | >51 | | Good | 43-51 | | Average | 36-42 | | Below Average | <36 |
Ejemplo Resuelto
A person who covers 2,400 meters in 12 minutes.
- 01VO2 Max = (2400 - 504.9) / 44.73
- 02= 1895.1 / 44.73
- 03= 42.4 mL/kg/min (Average fitness)
Preguntas Frecuentes
What is VO2 max?
VO2 max is the maximum rate of oxygen your body can use during exercise. It is the gold-standard measure of cardiovascular fitness.
How accurate is the Cooper test?
The Cooper test correlates well with lab-measured VO2 max (r = 0.90). It is most accurate for trained individuals who can maintain maximal effort for 12 minutes.
How can I improve my VO2 max?
High-intensity interval training (HIIT), tempo runs, and consistent aerobic exercise can all improve VO2 max over time.
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