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.

Isibali sokuHlolwa kukaCooper

Linganisela i-VO₂ max ekugijimeni kwemizuzu engu-12

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Ibanga emizuzwini engu-12 (amamitha)

amamitha ogijime noma owahamba ngawo ekuhlolweni kukaCooper kwemizuzu engu-12, isb. 2400

Isibali sokuHlolwa kukaCooper

Ukuhlolwa kukaCooper kuwukugijima okuyinjwayelo kwemizuzu engu-12 okusetshenziswa emhlabeni wonke ezikoleni, ebuthweni lempi nasesayensini yezemidlalo ukulinganisa amandla okusebenzisa umoya. Faka ibanga olihambile emizuzwini engu-12 futhi lesi sibali silinganisa i-VO₂ max yakho futhi sikale ukuqina kwakho ngokumelene namazinga avamile abantu abadala. Sisebenzise ukuhlola ukubekezela, ukulandelela inqubekela phambili, nokubeka umgomo wakho olandelayo webanga.

Ukuhlolwa kukaCooper kulinganisa ukuqina komzimba okusebenzisa umoya ngokuthi ungagijima ibanga elingakanani emizuzwini engu-12: i-VO₂ max elinganiselwayo = (ibanga ngamamitha − 504.9) ÷ 44.73. Gijima endaweni esobala, ekalwe kahle ngesivinini esilinganayo, esinzima kodwa esibekezelelekayo. Njengesiqondiso esisheshayo somuntu omdala, i-VO₂ max engaphansi kuka-25 imbi, ecishe ibe ngu-35–43 imaphakathi, futhi engaphezu kuka-52 inhle kakhulu — kodwa amazinga aqonile aguquka kakhulu ngokweminyaka nangokwabesilisa nabesifazane, ngakho landelela owakho umkhuba.

Imibuzo Evame Ukubuzwa

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.

Isibali sokuHlolwa kukaCooper

Imibuzo Evame Ukubuzwa

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