Cooper Test Calculator
Description
Introduction
The Cooper test is a simple means of estimating a runner's VO2 Max, established by Dr Kenneth Cooper and described in his book, Aerobics. The test is best completed on a running track with the assistance of a timekeeper.
Test procedure
Simply run continuously for 12 minutes and record the distance achieved.
It's best to run on a running track in moderate conditions (i.e. without excessive heat, wind, or rain).
It's also important to make sure you warm up well for the test, to ensure that optimal performance is achieved.
The distance can be used to estimate VO2 Max, and used alongside age and sex to assess the quality of the performance (see below).
Benefits
The test protocol is straightforward, time-efficient, and can be performed with a minimum of equipment and assistance. It's also easily repeatable so that progression can be monitored over time without worrying about outside variables.
Using the calculator
To use the calculator simply choose your sex, enter your age and the total distance covered during the test, and hit Calculate.
Check out our other calculators for estimating VO2 max.
Assessing Performance
The tables below show how the quality of a run can be assessed according to the runner's age and sex.
Adult men
| Age | Very poor | Poor | Average | Above average | Excellent |
|---|---|---|---|---|---|
| 20 - 29 | < 1600 m | 1600 - 2199 m | 2200 - 2399 m | 2400 - 2800 m | > 2800 m |
| 30 - 39 | < 1500 m | 1500 - 1899 m | 1900 - 2299 m | 2300 - 2700 m | > 2700 m |
| 40 - 49 | < 1400 m | 1400 - 1699 m | 1700 - 2099 m | 2100 - 2500 m | > 2500 m |
| 50+ | < 1300 m | 1300 - 1599 m | 1600 - 1999 m | 2000 - 2400 m | > 2400 m |
| Men 20-29 | |
|---|---|
| Very poor | < 1600 metres |
| Poor | 1600 - 2199 metres |
| Average | 2200 - 2399 metres |
| Above average | 2400 - 2800 metres |
| Excellent | > 2800 metres |
| Men 30 - 39 | |
|---|---|
| Very poor | < 1500 metres |
| Poor | 1500 - 1899 metres |
| Average | 1900 - 2299 metres |
| Above average | 2300 - 2700 metres |
| Excellent | > 2700 metres |
| Men 40 - 49 | |
|---|---|
| Very poor | < 1400 metres |
| Poor | 1400 - 1699 metres |
| Average | 1700 - 2099 metres |
| Above average | 2100 - 2500 metres |
| Excellent | > 2500 metres |
| Men 50+ | |
|---|---|
| Very poor | < 1300 metres |
| Poor | 1300 - 1599 metres |
| Average | 1600 - 1999 metres |
| Above average | 2000 - 2400 metres |
| Excellent | > 2400 metres |
Adult women
| Age | Very poor | Poor | Average | Above average | Excellent |
|---|---|---|---|---|---|
| 20 - 29 | < 1500 m | 1500 - 1799 m | 1800 - 2199 m | 2200 - 2700 m | > 2700 m |
| 30 - 39 | < 1400 m | 1400 - 1699 m | 1700 - 1999 m | 2000 - 2500 m | > 2500 m |
| 40 - 49 | < 1200 m | 1200 - 1499 m | 1500 - 1899 m | 1900 - 2300 m | > 2300 m |
| 50+ | < 1100 m | 1100 - 1399 m | 1400 - 1699 m | 1700 - 2200 m | > 2200 m |
| Women 20-29 | |
|---|---|
| Very poor | < 1500 metres |
| Poor | 1500 - 1799 metres |
| Average | 1800 - 2199 metres |
| Above average | 2200 - 2700 metres |
| Excellent | > >2700 metres |
| Women 30 - 39 | |
|---|---|
| Very poor | < 1400 metres |
| Poor | 1400 - 1699 metres |
| Average | 1700 - 1999 metres |
| Above average | 2000 - 2500 metres |
| Excellent | > 2500 metres |
| Women 40 - 49 | |
|---|---|
| Very poor | < 1200 metres |
| Poor | 1200 - 1499 metres |
| Average | 1500 - 1899 metres |
| Above average | 1900 - 2300 metres |
| Excellent | > 2300 metres |
| Women 50+ | |
|---|---|
| Very poor | < 1100 metres |
| Poor | 1100 - 1399 metres |
| Average | 1400 - 1699 metres |
| Above average | 1700 - 2200 metres |
| Excellent | > 2200 metres |
Junior men
| Age | Very poor | Poor | Average | Above average | Excellent |
|---|---|---|---|---|---|
| 11 - 12 | < 1950 m | 1950 - 2049 m | 2050 - 2249 m | 2250 - 2600 m | > 2600 m |
| 13 - 14 | < 2100 m | 2100 - 2199 m | 2200 - 2399 m | 2400 - 2700 m | > 2700 m |
| 15 - 16 | < 2200 m | 2200 - 2299 m | 2300 - 2499 m | 2500 - 2800 m | > 2800 m |
| 17 - 19 | < 2300 m | 2300 - 2499 m | 2500 - 2699 m | 2700 - 3000 m | > 3000 m |
| Men 11 - 12 | |
|---|---|
| Very poor | < 1950 metres |
| Poor | 1950 - 2049 metres |
| Average | 2050 - 2249 metres |
| Above average | 2250 - 2600 metres |
| Excellent | > 2600 metres |
| Men 13 - 14 | |
|---|---|
| Very poor | < 2100 metres |
| Poor | 2100 - 2199 metres |
| Average | 2200 - 2399 metres |
| Above average | 2400 - 2700 metres |
| Excellent | > 2700 metres |
| Men 15 - 16 | |
|---|---|
| Very poor | < 2200 metres |
| Poor | 2200 - 2299 metres |
| Average | 2300 - 2499 metres |
| Above average | 2500 - 2800 metres |
| Excellent | > 2800 metres |
| Men 17 - 19 | |
|---|---|
| Very poor | < 2300 metres |
| Poor | 2300 - 2499 metres |
| Average | 2500 - 2699 metres |
| Above average | 2700 - 3000 metres |
| Excellent | > 3000 metres |
Junior women
| Age | Very poor | Poor | Average | Above average | Excellent |
|---|---|---|---|---|---|
| 11 - 12 | < 1300 m | 1300 - 1499 m | 1500 - 1749 m | 1750 - 1950 m | > 1950 m |
| 13 - 14 | < 1500 m | 1500 - 1599 m | 1600 - 1899 m | 1900 - 2000 m | > 2000 m |
| 15 - 16 | < 1600 m | 1600 - 1699 m | 1700 - 1999 m | 2000 - 2100 m | > 2100 m |
| 17 - 19 | < 1700 m | 1700 - 1799 m | 1800 - 2099 m | 2100 - 2300 m | > 2300 m |
| Women 11 - 12 | |
|---|---|
| Very poor | < 1300 metres |
| Poor | 1300 - 1499 metres |
| Average | 1500 - 1749 metres |
| Above average | 1750 - 1950 metres |
| Excellent | > >1950 metres |
| Women 13 - 14 | |
|---|---|
| Very poor | < 1500 metres |
| Poor | 1500 - 1599 metres |
| Average | 1600 - 1899 metres |
| Above average | 1900 - 2000 metres |
| Excellent | > 2000 metres |
| Women 15 - 16 | |
|---|---|
| Very poor | < 1600 metres |
| Poor | 1600 - 1699 metres |
| Average | 1700 - 1999 metres |
| Above average | 2000 - 2100 metres |
| Excellent | > 2100 metres |
| Women 17 - 19 | |
|---|---|
| Very poor | < 1700 metres |
| Poor | 1700 - 1799 metres |
| Average | 1800 - 2099 metres |
| Above average | 2100 - 2300 metres |
| Excellent | > 2300 metres |
How It Works
The runner's VO2 Max can be estimated using the following formula:
VO2 Max = (distance - 504.9) / 44.73
For example, a runner achieving a distance of 2450 in 12 minutes has an estimated VO2 Max of:
(2450 - 504.9) / 44.73 = 43.5