Cooper Test and VO₂ max calculator

The Cooper Test is a simple and visual way to determine how efficiently your body uses oxygen during intense exercise. This online calculator allows you to calculate your VO₂ max directly in your browser by simply entering a few initial data points. This format is convenient not only for professional athletes but also for outdoor enthusiasts preparing for mountain hikes or planning extreme trips with serious physical challenges.

The method is based on measuring the distance a person covers in 12 minutes. The greater the distance, the greater the body's ability to utilize oxygen and the better its overall endurance. The result is expressed as milliliters of oxygen per kilogram of body weight per minute and helps assess aerobic fitness without complex laboratory tests.

What is maximal oxygen consumption (VO2max)?

Maximal oxygen consumption, or VO₂ max, is a measure of the maximum volume of oxygen the body can utilize in one minute during intense physical activity. It is directly related to cardiovascular function and metabolic performance, and is therefore considered a key indicator of endurance. The higher the value, the more oxygen the muscles receive during running, swimming, or other aerobic exercise.

In the laboratory, VO₂ max is measured using gas analyzers, but the Cooper test provides an approximate result in the field. The calculation formula is simple and is derived from the distance covered in 12 minutes:

VO₂ max = (Distance in meters – 504.9) ÷ 44.73

For example, if a participant ran 2,400 meters, the calculation would be: (2,400 – 504.9) ÷ 44.73 ≈ 42.3 ml/kg/min. The resulting figure reflects the efficiency of the respiratory and cardiovascular systems during exercise.

How to use the online test

The online form follows the classic methodology and is designed for fast data processing. First, enter your gender and age, then enter the distance you ran in twelve minutes. The form automatically checks the accuracy of the values ​​and prevents the entry of numbers that are too small or too large, ensuring accurate calculations.

After clicking the start button, the program calculates VO₂ max and determines your fitness category. The service displays personal data, an estimated maximum oxygen consumption, and endurance level compared to the standards for your selected gender and age. To navigate the interface, it's helpful to remember the basic steps:

• Select male or female in the "Your Gender" section;
• Enter your age between 11 and 110 in the appropriate field;
• Enter the distance in meters you covered in 12 minutes;
• Click the calculate button to see your results and compare them with the standards.

After completing these steps, you will see the results.

Description of test results

Below the form, detailed tables for men and women are displayed, including age categories and distance ranges. These tables show how your score compares to the "very poor," "poor," "satisfactory," "good," or "excellent" levels. After calculation, the system automatically displays only the table corresponding to the selected gender.

The row with your age range is highlighted with a soft background, while the cell with a specific category is highlighted in a brighter color. The calculated VO₂ max field is also highlighted, making it easy to spot key metrics. This approach facilitates comparison with standards and allows you to quickly understand how your current fitness level compares to expected standards. The tables cover a wide age range, from adolescence to senior categories, making the test useful for people of all fitness levels. Thanks to visual highlights, the results are intuitive and require no specialized knowledge to interpret.

The tables cover a wide age range, from adolescence to the elderly, making the test useful for people of all skill levels. Visual cues make the results intuitive and require no specialized knowledge to interpret.