Calculadora de Condicionamento pelo Teste de Cooper
Avalie seu condicionamento aeróbico com o teste de Cooper de 12 minutos.
Estimated VO2max
42.4 mL/kg/min
Estimated VO2max vs Distance Covered in 12 Minutes
Formula
## 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.
Exemplo Resolvido
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
Perguntas Frequentes
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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