🏃 Cooper Test (12-Minute Run) Calculator

Enter the maximum distance you ran in 12 minutes to estimate VO2max and see your fitness category by age and gender. If you have cardiovascular disease or little exercise experience, consult a medical professional before testing.

⚠️ Medical Disclaimer

This tool is for educational and reference purposes only and cannot replace medical diagnosis or treatment decisions. This is a maximal-effort exercise test - if you have heart disease, high blood pressure, or a recent injury, consult a doctor before testing.

VO2max (ml/kg/min)

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Fitness Category

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⚠️ Medical Disclaimer

GUIDE

Learn more

What Is the Cooper Test?

The Cooper test is an aerobic fitness test developed in 1968 by US Air Force physician Dr. Kenneth H. Cooper. It estimates cardiorespiratory fitness (VO2max) from the maximum distance covered running for 12 minutes.

VO2max Formula

VO2max (ml/kg/min) = (distance in meters - 504.9) ÷ 44.73

Example: Running 2,400m in 12 minutes
VO2max = (2400 - 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min

Fitness Norms by Age (Male, meters)

Age	Excellent	Above Avg	Average	Below Avg	Poor
20-29	>2800	2400-2800	2200-2399	1600-2199	<1600
30-39	>2700	2300-2700	1900-2299	1500-1999	<1500
40-49	>2500	2100-2500	1700-2099	1400-1699	<1400
50+	>2400	2000-2400	1600-1999	1300-1599	<1300

Fitness Norms by Age (Female, meters)

Age	Excellent	Above Avg	Average	Below Avg	Poor
20-29	>2700	2200-2700	1800-2199	1500-1799	<1500
30-39	>2500	2000-2500	1700-1999	1400-1699	<1400
40-49	>2300	1900-2300	1500-1899	1200-1499	<1200
50+	>2200	1700-2200	1400-1699	1100-1399	<1100

How to Perform the Test

After a proper warm-up, cover as much distance as possible in 12 minutes on a flat track or treadmill, mixing running and walking if needed. Pacing matters - starting too fast often leads to a sharp slowdown later.

Safety Considerations

This is a maximal-effort test. If you have cardiovascular disease, high blood pressure, joint injuries, or are pregnant, consult a medical professional before attempting it. Stop immediately if you feel dizziness, chest pain, or severe shortness of breath.

Frequently asked questions

Does a low Cooper test score mean something is wrong with my health?

Not necessarily. The result only reflects your current aerobic fitness level and can be influenced by training history, condition on the day, and pacing skill. If it stays persistently low or is accompanied by other symptoms, consult a medical professional.

How accurate is this compared to a lab-measured VO2max?

The Cooper test is a field estimate formula and can differ from direct gas-analysis measurement in a lab. Results can vary with pacing, surface, weather, and motivation.

Do I need to warm up before the test?

Yes, always. Running at maximal effort without adequate warm-up increases injury risk. If you have heart disease or other health conditions, consult a doctor before testing.