How is it calculated?
VO2 max = (distance in meters − 504.9) ÷ 44.73. Covering 2,400 meters gives (2,400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min. The physician Kenneth H. Cooper designed the test for the United States Armed Forces and published it in 1968, after comparing the distance people covered in 12 minutes with their VO2 max measured on a treadmill.
How do I run the test?
- Use a flat, measured course. A 400-meter track is ideal: count your laps.
- Warm up, then cover as much distance as you can in exactly 12 minutes. An even pace gets you further than a fast start.
- Note where you are when the 12 minutes end. Six laps are 2,400 meters.
It is an all-out effort. If you have a heart condition, or have not exercised for a long time, talk to a doctor before you try it.
Cooper test or Apple Watch?
Your Apple Watch estimates VO2 max from your pace and heart rate during outdoor walks, runs and hikes, and saves it in Apple Health. Kiiro shows that estimate and how it changes over time. It does not calculate one of its own, and it does not use the Cooper test.
The test is for when your watch has not produced an estimate, or when you want a second number from a different method. The two methods differ, so do not expect them to agree exactly. See VO2 max trends in Kiiro and why VO2 max is not updating on Apple Watch.
