The Cooper test involves a 12-minute run where the distance covered is recorded. This calculator then uses your performance in this test to estimate your VO2 max. By inputting the distance you covered, either in miles or kilometers, the calculator provides an estimate of your aerobic capacity, which is a direct indicator of your cardiovascular health.
Formula of Cooper VO2 Max Calculator
The Cooper VO2 Max Calculator employs specific formulas to convert the distance you ran into a VO2 max estimate:
- For miles: VO2 max = (35.97 x miles) - 11.291
- For kilometers: VO2 max = (22.351 x kilometers) - 11.288
These formulas provide a quick way to understand how well your body can transport and use oxygen during exercise.
Table of Standard Values
Here is a table providing standard VO2 max values based on the distance covered in the Cooper test:
| Distance Covered (miles) | Estimated VO2 Max (ml/kg/min) |
|---|---|
| 1.5 | 30 |
| 2.0 | 36 |
| 2.5 | 42 |
| 3.0 | 48 |
| Distance Covered (kilometers) | Estimated VO2 Max (ml/kg/min) |
|---|---|
| 2.4 | 30 |
| 3.2 | 36 |
| 4.0 | 42 |
| 4.8 | 48 |
These values can help you quickly assess your fitness level without needing to perform detailed calculations each time.
Example of Cooper VO2 Max Calculator
Let's say you ran 2.5 miles in the Cooper test. Using the formula: VO2 max = (35.97 x 2.5) - 11.291 = 78.425 - 11.291 = 67.134 ml/kg/min
This result suggests a very good cardiovascular fitness level. Interpretations like this can guide you in personal or professional fitness planning.
Most Common FAQs
VO2 max represents the maximum volume of oxygen your body can utilize during peak exercise. It is a fundamental measure of cardiovascular fitness and aerobic endurance.
While the Cooper VO2 Max Calculator provides a good estimate, it may not be as precise as laboratory tests. It is excellent for tracking general fitness improvements over time.
Yes, it is a useful tool for initial assessments and tracking improvements, but for detailed professional evaluations, more comprehensive testing may be necessary.