1. What is the Cooper 12-Minute Run Test?

The Cooper 12-minute run test is a field test for estimating VO2 max (maximal oxygen consumption) developed by Dr. Kenneth H. Cooper. It measures the distance an individual can run in 12 minutes to estimate cardiovascular fitness.

2. How Does the Calculator Work?

The calculator uses the Cooper equation for men:

Where:

• \( distance_{12min} \) — Distance run in 12 minutes (meters)

Explanation: The equation converts the distance covered into an estimate of maximal oxygen uptake (VO2 max) in mL/kg/min.

3. Importance of VO2 Max Measurement

Details: VO2 max is considered the gold standard measure of cardiovascular fitness. Higher values indicate better aerobic endurance and cardiovascular health.

4. Using the Calculator

Tips: Enter the total distance run in 12 minutes (in meters). The test should be performed on a track or measured course after proper warm-up.

5. Frequently Asked Questions (FAQ)

Q1: Is this test accurate for everyone?
A: While useful for estimating VO2 max, it's most accurate for individuals with average to above-average fitness levels.

Q2: What are typical VO2 max values?
A: For healthy men: 30-40 (average), 40-50 (good), 50+ (excellent). Elite athletes may exceed 60 mL/kg/min.

Q3: How should I prepare for the test?
A: Warm up properly, wear appropriate running shoes, and perform the test on a flat, measured course or track.

Q4: Is there a different equation for women?
A: Yes, women should use: VO2max = (distance/100 - 3.5) / 0.189

Q5: Can I use this if I walked during the test?
A: The equation is designed for running. If you walked significant portions, the estimate may be less accurate.