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Calculate aerobic cardiovascular endurance and estimated VO2max (ml/kg/min) from Kenneth Cooper's standardized 12-minute track run test with age/sex fitness ratings.
Frequently Asked Questions
What is the Cooper 12-Minute Run Test?
Created by Dr. Kenneth Cooper in 1968 for the US Air Force, the 12-minute test measures how far a person can run or jog in exactly 12 minutes, serving as a reliable non-laboratory field estimate of maximal oxygen uptake (VO2max).
What is the mathematical formula used to calculate VO2max from the Cooper test?
The standard formula is: VO2max (ml/kg/min) = (Distance in meters - 504.9) / 44.73 (or in miles: [35.97 x miles] - 11.29).
What distance represents excellent aerobic fitness?
For men under 40, running over 2,700 meters (~1.68 miles or 6.75 track laps) is considered excellent. For women under 40, running over 2,500 meters (~1.55 miles) is excellent.
How should the Cooper test be performed?
Perform a 10-minute warm-up, run at a steady maximum sustainable pace on a flat 400-meter running track or calibrated GPS course for exactly 12:00 minutes, and measure total distance covered to the nearest 10 meters.