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Cooper Test Calculator

Personal Details

Enter your age and sex.

Sex:

Distance

Enter the distance run in 12 minutes.

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.

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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

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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

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