Coach test | free
Cooper test calculator
Run as far as you can in 12 minutes, enter the distance, and get the estimated VO2 max. The simplest field test there is: a track and a watch.
Estimated VO2 max : 42.4 ml/kg/min
This is an example. Enter your own numbers to see your result.
- Average speed
- 12 km/h
The test only works if the effort is all out and the pace is steady. A first attempt often underestimates the result.
Are you a coach?
A test gives a number. Moveat keeps it next to the weight, the measurements and the photos your clients send every week, so you see where each one is going. Free for 2 clients.
How the calculation works
The Cooper formula
VO2 max equals the distance in metres minus 504.9, divided by 44.73. Kenneth Cooper published it in 1968 from tests on military personnel.
How to run the test
Warm up, then run for exactly 12 minutes on a flat track, as far as you can, at a pace you can hold. Count laps to measure the distance.
Common questions
Who is the Cooper test for?
For someone who already runs. It is a maximal effort: it is not a test for a beginner or for someone coming back after a long break without a doctor's opinion.
How accurate is it?
It gives a good order of magnitude for a trained runner. It depends a lot on pacing and motivation, so compare a client with their own previous test, not with someone else.
How often should I repeat it?
Every two or three months is enough to see a trend. More often, the difference is smaller than the error of the test.