库珀测试计算器
通过12分钟跑估算 VO₂ max
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App12分钟库珀测试中跑步或步行的距离（米），例如 2400
库珀测试计算器
库珀测试是一项经典的12分钟跑，在全球的学校、军队和运动科学中被用来估算有氧能力。输入你在12分钟内跑过的距离，本计算器即可估算你的 VO₂ max，并依据一般成年人基准对你的体能进行评级。用它来检测耐力、追踪进步并设定下一个距离目标。
库珀测试根据你在12分钟内能跑多远来估算有氧体能：估算 VO₂ max =（距离（米）− 504.9）÷ 44.73。请在平坦且距离已测量的场地上，以吃力但能坚持到底的均匀配速跑步。以成年人粗略参考，VO₂ max 低于 25 为较差，约 35–43 为一般，超过 52 为优秀，但实际标准会随年龄和性别有较大差异，因此请关注自己的变化趋势。
常见问题
- 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.