What is the Cooper 12-minute run test?

The Cooper test measures aerobic fitness by how far you can run in 12 minutes. Developed by Dr. Kenneth Cooper, it estimates VO2 max from the distance covered, giving a practical field assessment of cardiovascular endurance without lab equipment.

How is VO2 max calculated from the Cooper test?

The standard formula is VO2 max = (distance in metres - 504.9) / 44.73. Run as far as you can in exactly 12 minutes, enter the distance, and the calculator returns your estimated VO2 max plus a fitness rating for your age and sex.

What is a good Cooper test distance?

Average fitness for adult men is roughly 2,200-2,500 m and for women about 1,800-2,200 m, with trained athletes covering well over 2,800 m. Ratings depend on age and sex, so compare your distance against matched norms for a meaningful result.

Kalkulator Ujian Cooper

Anggar VO₂ max daripada larian 12 minit

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Jarak dalam 12 minit (meter)

meter berlari atau berjalan dalam ujian Cooper 12 minit, cth. 2400

Kalkulator Ujian Cooper

Ujian Cooper ialah larian klasik 12 minit yang digunakan di seluruh dunia di sekolah, tentera dan sains sukan untuk menganggar kapasiti aerobik. Masukkan sejauh mana anda berlari dalam 12 minit dan kalkulator ini akan menganggar VO₂ max anda serta menilai kecergasan anda berbanding penanda aras dewasa umum. Gunakannya untuk menguji daya tahan, menjejaki kemajuan dan menetapkan sasaran jarak anda yang seterusnya.

Ujian Cooper menganggarkan kecergasan aerobik berdasarkan sejauh mana anda boleh berlari dalam 12 minit: anggaran VO₂ max = (jarak dalam meter − 504.9) ÷ 44.73. Berlari di laluan yang rata dan diukur pada kadar yang sekata, mencabar tetapi mampu dikekalkan. Sebagai panduan kasar untuk dewasa, VO₂ max di bawah 25 adalah lemah, sekitar 35–43 adalah purata, dan melebihi 52 adalah cemerlang — tetapi norma sebenar berubah banyak mengikut umur dan jantina, jadi jejaki trend anda sendiri.

Soalan Lazim

What is the Cooper 12-minute run test?: The Cooper test measures aerobic fitness by how far you can run in 12 minutes. Developed by Dr. Kenneth Cooper, it estimates VO2 max from the distance covered, giving a practical field assessment of cardiovascular endurance without lab equipment.
How is VO2 max calculated from the Cooper test?: The standard formula is VO2 max = (distance in metres - 504.9) / 44.73. Run as far as you can in exactly 12 minutes, enter the distance, and the calculator returns your estimated VO2 max plus a fitness rating for your age and sex.
What is a good Cooper test distance?: Average fitness for adult men is roughly 2,200-2,500 m and for women about 1,800-2,200 m, with trained athletes covering well over 2,800 m. Ratings depend on age and sex, so compare your distance against matched norms for a meaningful result.

Kalkulator Ujian Cooper

Soalan Lazim

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