{"id":5170,"date":"2023-05-26T12:15:36","date_gmt":"2023-05-26T12:15:36","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=5170"},"modified":"2026-04-09T16:36:27","modified_gmt":"2026-04-09T16:36:27","slug":"coopertest-guide-berakna-konditionsvardet","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/","title":{"rendered":"F\u00f6rb\u00e4ttra din kondition med Coopertestet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5170\" class=\"elementor elementor-5170\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8cd028e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8cd028e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc7fd42\" data-id=\"bc7fd42\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e68868b elementor-widget elementor-widget-text-editor\" data-id=\"e68868b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Coopertestet \u00e4r ett av de mest effektiva och enkla s\u00e4tten att m\u00e4ta din kondition. Detta test, som \u00e4r en klassiker inom konditionstestning, \u00e4r utformat f\u00f6r att utmana dig att springa s\u00e5 l\u00e5ngt du kan p\u00e5 tolv minuter. Resultatet ger en indikation p\u00e5 din allm\u00e4nna kondition och kan anpassas efter \u00e5lder, k\u00f6n och kroppsvikt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0816f9 elementor-widget elementor-widget-heading\" data-id=\"c0816f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Hur_utfor_man_ett_Coopertest\" >Hur utf\u00f6r man ett Coopertest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Coopertest_Kalkylator\" >Coopertest  Kalkylator<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Forsta_ditt_konditionsvarde_med_Coopertestet\" >F\u00f6rst\u00e5 ditt konditionsv\u00e4rde med Coopertestet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Coopertest_%E2%80%93_konditionsvarde_for_kvinnor\" >Coopertest \u2013 konditionsv\u00e4rde f\u00f6r kvinnor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Coopertest_%E2%80%93_konditionsvarde_for_man\" >Coopertest \u2013 konditionsv\u00e4rde f\u00f6r m\u00e4n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/traning\/coopertest-guide-berakna-konditionsvardet\/#Var_ska_jag_utfora_ett_Coopertest\" >Var ska jag utf\u00f6ra ett Coopertest?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Hur_utfor_man_ett_Coopertest\"><\/span>Hur utf\u00f6r man ett Coopertest?<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c324f3c elementor-widget elementor-widget-text-editor\" data-id=\"c324f3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>F\u00f6r att utf\u00f6ra ett Coopertest f\u00f6ljer du dessa steg:<\/p><ol><li><p><strong>Uppv\u00e4rmning:<\/strong> B\u00f6rja med att v\u00e4rma upp ordentligt. Detta kan innefatta fem till tio minuters l\u00f6pning f\u00f6ljt av stretchning. Uppv\u00e4rmning \u00e4r viktigt f\u00f6r att f\u00f6rbereda musklerna och minska risken f\u00f6r skador.<\/p><\/li><li><p><strong>L\u00f6pning:<\/strong> Spring s\u00e5 l\u00e5ngt du kan p\u00e5 tolv minuter. M\u00e5let \u00e4r att t\u00e4cka s\u00e5 mycket mark som m\u00f6jligt under denna tid.<\/p><\/li><li><p><strong>M\u00e4tning:<\/strong> Efter att du har sprungit i tolv minuter, m\u00e4t den totala str\u00e4ckan du har t\u00e4ckt. Detta kan g\u00f6ras med hj\u00e4lp av en GPS-klocka, en l\u00f6parapp eller genom att m\u00e4ta upp distansen p\u00e5 en karta.<\/p><\/li><li><p><strong>Ber\u00e4kning:<\/strong> Mata in den str\u00e4ckan du har sprungit i en konditionsr\u00e4knare f\u00f6r att f\u00e5 fram ditt konditionsv\u00e4rde. Detta v\u00e4rde kan sedan j\u00e4mf\u00f6ras med standardtabeller f\u00f6r att se hur din kondition st\u00e5r sig mot genomsnittet f\u00f6r ditt k\u00f6n och din \u00e5lder.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0cd14a elementor-widget elementor-widget-spacer\" data-id=\"a0cd14a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26b49ea elementor-widget elementor-widget-html\" data-id=\"26b49ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html>\r\n<head>\r\n    <title>Coopertest-Kalkylator<\/title>\r\n    <style>\r\n        body {\r\n            font-family: Arial, sans-serif;\r\n        }\r\n        .container {\r\n            max-width: 600px;\r\n            margin: 0 auto;\r\n        }\r\n        .result {\r\n            margin-top: 20px;\r\n        }\r\n    <\/style>\r\n<\/head>\r\n<body>\r\n    <div class=\"container\">\r\n        <h2><span class=\"ez-toc-section\" id=\"Coopertest_Kalkylator\"><\/span>Coopertest  Kalkylator<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n        <p>Ange den totala str\u00e4ckan du sprang under 12 minuter:<\/p>\r\n        <input type=\"number\" id=\"distance\" placeholder=\"Ange str\u00e4ckan i meter\">\r\n        <button onclick=\"calculateVO2max()\">Visa Resultat<\/button>\r\n        <div id=\"result\" class=\"result\"><\/div>\r\n    <\/div>\r\n\r\n    <script>\r\n        function calculateVO2max() {\r\n            var distance = document.getElementById('distance').value;\r\n            var result = document.getElementById('result');\r\n            var vo2max = (distance - 504.9) \/ 44.73;\r\n            result.innerHTML = \"Ditt VO2max \u00e4r: \" + vo2max.toFixed(2);\r\n        }\r\n    <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10ead23 elementor-widget elementor-widget-spacer\" data-id=\"10ead23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f52d9d elementor-widget elementor-widget-heading\" data-id=\"1f52d9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Forsta_ditt_konditionsvarde_med_Coopertestet\"><\/span>F\u00f6rst\u00e5 ditt konditionsv\u00e4rde med Coopertestet<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-196d958 elementor-widget elementor-widget-text-editor\" data-id=\"196d958\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Efter att du har utf\u00f6rt Coopertestet och r\u00e4knat ut ditt konditionsv\u00e4rde, kan du j\u00e4mf\u00f6ra det med f\u00f6ljande standardtabeller f\u00f6r att se hur din kondition st\u00e5r sig. Dessa tabeller ger en indikation p\u00e5 din kondition baserat p\u00e5 k\u00f6n och \u00e5lder.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b8f5ff elementor-widget elementor-widget-heading\" data-id=\"7b8f5ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Coopertest_%E2%80%93_konditionsvarde_for_kvinnor\"><\/span>Coopertest \u2013 konditionsv\u00e4rde f\u00f6r kvinnor<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68a4924 elementor-widget elementor-widget-text-editor\" data-id=\"68a4924\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><thead><tr><th>\u00c5lder<\/th><th>L\u00e5gt<\/th><th>Under medel<\/th><th>Medel<\/th><th>Bra<\/th><th>Utm\u00e4rkt<\/th><\/tr><\/thead><tbody><tr><td>20-29 \u00e5r<\/td><td>Under 29<\/td><td>29-34<\/td><td>35-43<\/td><td>44-48<\/td><td>49 eller mer<\/td><\/tr><tr><td>30-39 \u00e5r<\/td><td>Under 28<\/td><td>28-33<\/td><td>34-41<\/td><td>42-47<\/td><td>48 eller mer<\/td><\/tr><tr><td>40-49 \u00e5r<\/td><td>Under 26<\/td><td>26-31<\/td><td>32-40<\/td><td>41-45<\/td><td>46 eller mer<\/td><\/tr><tr><td>50-65 \u00e5r<\/td><td>Under 22<\/td><td>22-28<\/td><td>29-36<\/td><td>37-41<\/td><td>42 eller mer<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d181f6f elementor-widget elementor-widget-heading\" data-id=\"d181f6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Coopertest_%E2%80%93_konditionsvarde_for_man\"><\/span>Coopertest \u2013 konditionsv\u00e4rde f\u00f6r m\u00e4n<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a15817 elementor-widget elementor-widget-text-editor\" data-id=\"8a15817\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><thead><tr><th>\u00c5lder<\/th><th>L\u00e5gt<\/th><th>Under medel<\/th><th>Medel<\/th><th>Bra<\/th><th>Utm\u00e4rkt<\/th><\/tr><\/thead><tbody><tr><td>20-29 \u00e5r<\/td><td>Under 39<\/td><td>39-43<\/td><td>44-51<\/td><td>52-56<\/td><td>57 eller mer<\/td><\/tr><tr><td>30-39 \u00e5r<\/td><td>Under 35<\/td><td>35-39<\/td><td>40-47<\/td><td>48-51<\/td><td>52 eller mer<\/td><\/tr><tr><td>40-49 \u00e5r<\/td><td>Under 31<\/td><td>31-35<\/td><td>36-43<\/td><td>44-47<\/td><td>48 eller mer<\/td><\/tr><tr><td>50-65 \u00e5r<\/td><td>Under 26<\/td><td>26-31<\/td><td>32-39<\/td><td>40-43<\/td><td>44 eller mer<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53a6e27 elementor-widget elementor-widget-heading\" data-id=\"53a6e27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Var_ska_jag_utfora_ett_Coopertest\"><\/span>Var ska jag utf\u00f6ra ett Coopertest?<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbeb606 elementor-widget elementor-widget-text-editor\" data-id=\"dbeb606\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det b\u00e4sta st\u00e4llet att utf\u00f6ra ett Coopertest \u00e4r p\u00e5 en l\u00f6pbana. Men om det inte \u00e4r m\u00f6jligt, kan du ocks\u00e5 utf\u00f6ra testet p\u00e5 en vanlig v\u00e4g. Det \u00e4r viktigt att v\u00e4gen \u00e4r relativt platt och fri fr\u00e5n hinder som trafikljus eller korsningar. Du kan ocks\u00e5 rita upp en runda och m\u00e4ta distansen p\u00e5 f\u00f6rhand.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70d4680 elementor-widget elementor-widget-text-editor\" data-id=\"70d4680\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/\">Hur m\u00e5nga kalorier ska du \u00e4ta ?<\/a>\u00a0Vi har guiden och hj\u00e4lper dig.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Coopertestet \u00e4r ett av de mest effektiva och enkla s\u00e4tten att m\u00e4ta din kondition. Detta test, som \u00e4r en klassiker inom konditionstestning, \u00e4r utformat f\u00f6r att utmana dig att springa s\u00e5 l\u00e5ngt du kan p\u00e5 tolv minuter. Resultatet ger en indikation p\u00e5 din allm\u00e4nna kondition och kan anpassas efter \u00e5lder, k\u00f6n och kroppsvikt. Hur utf\u00f6r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5194,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-5170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Coopertest: Ber\u00e4kna Ditt Konditionsv\u00e4rde - reFitness<\/title>\n<meta name=\"description\" content=\"Utforska v\u00e5r omfattande guide till Coopertestet. 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