Cooper Test Fitness Calculator
Estimate VO2max from the Cooper 12-minute run test distance using the standard Cooper equation.
m
Estimated VO2max
42.4 mL/kg/min
Distance in Miles1.49 miles
Average Pace5.00 min/km
Estimated VO2max vs Distance Covered in 12 Minutes
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.
Example Calculation
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
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