कूपर टेस्ट फ़िटनेस कैलकुलेटर
कूपर 12-मिनट रन टेस्ट से फ़िटनेस स्तर निकालें।
Estimated VO2max
42.4 mL/kg/min
Estimated VO2max vs Distance Covered in 12 Minutes
सूत्र
## The Cooper 12-Minute Run Test Developed by Dr. Kenneth Cooper in 1968, this test estimates VO2max from the distance covered during a 12-minute all-out run. ### Cooper Equation **VO2max = (Distance in meters - 504.9) / 44.73** The test is simple and requires only a measured track and a stopwatch. It correlates at r = 0.90 with laboratory treadmill VO2max testing.
हल किया गया उदाहरण
A runner covers 2,400 meters in 12 minutes.
- 01VO2max = (2,400 - 504.9) / 44.73
- 02= 1,895.1 / 44.73
- 03= 42.4 mL/kg/min
- 04Distance in miles = 2,400 / 1,609.34 = 1.49 miles
- 05Average pace = 12 / 2.4 = 5.0 min/km
अक्सर पूछे जाने वाले प्रश्न
What is a good Cooper test distance?
For males ages 20-29: Excellent >2,800m, Good 2,400-2,800m, Average 2,000-2,400m. For females: Excellent >2,700m, Good 2,100-2,700m, Average 1,800-2,100m.
Is the Cooper test accurate?
It is one of the most validated field tests for VO2max estimation. However, pacing strategy significantly affects results. Going out too fast leads to underperformance.
How often should I retest?
Every 4-8 weeks is reasonable for tracking fitness changes. Allow full recovery beforehand and try to replicate conditions (same track, weather, time of day).
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