Cooper test.
Enter how many metres you ran in 12 minutes: your estimated VO2max and rating appear instantly.
Estimated VO2max
42.4 ml/kg/min
Rating
GoodAverage test pace
5:00 /km
Turn the result into training paces
The magic calculator uses a race or a 3 km test to set the pace for each zone.
How to do the test.
- 1
Use a 400 m running track or a flat course measured with a GPS watch.
- 2
Warm up for 10–15 minutes with an easy jog and a few short strides.
- 3
Run for 12 minutes at the fastest pace you can hold from start to finish, without going out too fast.
- 4
When 12 minutes are up, note the total distance in metres (laps × 400 m plus the last partial lap).
- 5
Cool down for 10 minutes walking or jogging and log the result here to track your progress.
Cooper test norms.
Distance covered in 12 minutes by age group and sex. It is the reference table most used in fitness assessments and entrance tests.
Men
| Age | Excellent | Good | Average | Below average | Poor |
|---|---|---|---|---|---|
| Under 20 | > 3000 m | 2700–3000 m | 2500–2699 m | 2300–2499 m | < 2300 m |
| 20 to 29 | > 2800 m | 2400–2800 m | 2200–2399 m | 1600–2199 m | < 1600 m |
| 30 to 39 | > 2700 m | 2300–2700 m | 1900–2299 m | 1500–1899 m | < 1500 m |
| 40 to 49 | > 2500 m | 2100–2500 m | 1700–2099 m | 1400–1699 m | < 1400 m |
| 50 and over | > 2400 m | 2000–2400 m | 1600–1999 m | 1300–1599 m | < 1300 m |
Women
| Age | Excellent | Good | Average | Below average | Poor |
|---|---|---|---|---|---|
| Under 20 | > 2300 m | 2100–2300 m | 1800–2099 m | 1700–1799 m | < 1700 m |
| 20 to 29 | > 2700 m | 2200–2700 m | 1800–2199 m | 1500–1799 m | < 1500 m |
| 30 to 39 | > 2500 m | 2000–2500 m | 1700–1999 m | 1400–1699 m | < 1400 m |
| 40 to 49 | > 2300 m | 1900–2300 m | 1500–1899 m | 1200–1499 m | < 1200 m |
| 50 and over | > 2200 m | 1700–2200 m | 1400–1699 m | 1100–1399 m | < 1100 m |
What the test measures.
Created by Kenneth Cooper in 1968 for the US Air Force, the test measures the maximum distance you can cover in 12 minutes. Because the effort is almost entirely aerobic, the distance correlates closely with maximal oxygen uptake.
Cooper's formula estimates VO2max as: VO2max = (distance in metres − 504.9) ÷ 44.73. Someone who runs 2,400 m, for example, has an estimated VO2max of 42.4 ml/kg/min. The result depends on even pacing: starting too fast cuts the final distance.
The test is used in police and military fitness assessments and is a good way to track progress every 6 to 8 weeks of training. To understand what the number means and how to raise it, read the guide to VO2max in running.
Frequently asked questions.
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