庫珀測試計算機
透過12分鐘跑估算 VO₂ max
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App12分鐘庫珀測試中跑步或步行的距離（公尺），例如 2400
庫珀測試計算機
庫珀測試是一項經典的12分鐘跑，在全球的學校、軍隊與運動科學中被用來估算有氧能力。輸入你在12分鐘內跑過的距離，本計算機即可估算你的 VO₂ max，並依據一般成年人基準為你的體能評級。用它來檢測耐力、追蹤進步並設定下一個距離目標。
庫珀測試根據你在12分鐘內能跑多遠來估算有氧體能：估算 VO₂ max =（距離（公尺）− 504.9）÷ 44.73。請在平坦且距離已測量的場地上，以吃力但能堅持到底的均勻配速跑步。以成年人粗略參考，VO₂ max 低於 25 為較差，約 35–43 為一般，超過 52 為優秀，但實際標準會隨年齡與性別有較大差異，因此請關注自己的變化趨勢。
常見問題
- 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.