1. What is the 12-Minute Run Test?

The 12-minute run test (also known as the Cooper test) is a field test for estimating aerobic capacity (VO2 max). Participants run as far as possible in 12 minutes, and the distance covered is used to estimate maximal oxygen uptake.

2. How Does the Calculator Work?

The calculator uses the 12-minute run test formula:

Where:

• \( distance\_12min \) — Distance covered in 12 minutes (meters)
• The formula converts meters to hundreds of meters (distance/100)
• 3.5 represents resting VO2 (mL/kg/min)
• 0.2 is the conversion factor

Explanation: The test assumes a linear relationship between running speed and oxygen consumption, allowing estimation of maximal capacity from submaximal performance.

3. Importance of VO2 Max Measurement

Details: VO2 max is the gold standard measure of cardiovascular fitness and aerobic endurance. It's used by athletes to track fitness and by clinicians to assess cardiovascular health.

4. Using the Calculator

Tips: For accurate results, perform the test on a standard running track after proper warm-up. Enter the exact distance covered in meters during the 12-minute period.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 12-minute run test?
A: It provides a reasonable estimate (±10-15%) of VO2 max for most healthy individuals, though laboratory testing is more precise.

Q2: What are typical VO2 max values?
A: Average sedentary adult: 30-40 mL/kg/min; Athletes: 50-70+ mL/kg/min; Elite endurance athletes: 80+ mL/kg/min.

Q3: What factors affect the test results?
A: Running economy, motivation, environmental conditions (temperature, wind), and course terrain can all influence distance covered.

Q4: Can this test be used for walking?
A: The formula was developed for running. For walking tests, different equations should be used.

Q5: How often should I retest?
A: Every 4-8 weeks during training to monitor progress. Allow adequate recovery between tests.