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, originally developed as a low-cost, scalable method for the U.S. military to assess the aerobic power of soldiers, involves running as far as you can in 12 minutes. You then use the distance covered and your age to estimate your VO₂ max and compare yourself to other runners in your age group. Comparison tables are provided for junior runners aged 11 to 19 and for adults between 20 and 50+.

Our calculator takes your test details and shows you your estimated VO₂ max, your rating (very poor, poor, average, above average, or excellent), and tells you how much further you'd have to run to reach the next rating up.

Preparation

• Find a flat route to run that is free of obstacles. A standard 400m running track is best since it makes it straightforward measure the distance covered.
• You'll need a watch or stopwatch to time the 12 minutes.
• If you're not on a measured route then a GPS watch can provide an approximation of the distance covered.

Warm-up

• It's important to warm up properly so that your test score is accurate. At least 15 minutes of jogging is recommended.

The 12-minute Run

• Run at a steady pace for 12 minutes.
• Make a note of the distance covered.

Getting Results

• Enter your gender, age, and the distance covered into our calculator to get your rating and VO₂ max estimate.

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Test Tips

First, it's really important to make sure that you're well rested, well fueled, and well hydrated for the test. Fatigue and fuel and hydration status can negatively impact your score.

Another big thing that can seriously impact your performance is poor pacing. Aim for even pacing and pay particular attention to pacing at the start of your run. Setting off too quickly is quite common amongst less-experienced runners, especially since 12 minutes is an uncommon run time.

Test Benefits

Many runners find the Cooper Test appealing because it's straightforward and time-efficient, and requires a minimum of equipment and assistance.

The simple protocol also means that the test is easily repeatable, so that progression can be monitored over time.

Test Drawbacks & Limitations

Pacing can be troublesome for less-experienced runners, so several repeats may be necessary before a representative performance is achieved. Some beginners, and those with health concerns, may also find the test too demanding.

While the repeatability of the test is part of its appeal, this is only possible if it's performed under the similar conditions each time (e.g. under similar wind and temperature conditions, and on the same running surface and route). If conditions are markedly different, then comparison of results becomes unreliable. You can minimize the impact of these variables by performing the test on a running track.

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Cooper Test Formula

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 2,450 meters in 12 minutes has an estimated VO₂ Max of:

2,450 − 504.9 44.73

= 43.5

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.

Sample Results

Let's say that the runner completing 2,450 meters in 12 minutes is female and 34 years old. Such a runner will see the following results:

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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	< 1,600 m	1,600–2,199 m	2,200–2,399 m	2,400–2,800 m	> 2,800 m
30–39	< 1,500 m	1,500–1,899 m	1,900–2,999 m	2,300–2,700 m	> 2,700 m
40–49	< 1,400 m	1,400–1,699 m	1,700–2,099 m	2,100–2,500 m	> 2,500 m
50+	< 1,300 m	1,300–1,599 m	1,600–1,999 m	2,000–2,400 m	> 2,400 m

Men 20–29
Very poor	< 1,600 metres
Poor	1,600–2,199 metres
Average	2,200–2,399 metres
Above average	2,400–2,800 metres
Excellent	> 2,800 metres

Men 30–39
Very poor	< 1,500 metres
Poor	1,500–1,899 metres
Average	1,900–2,999 metres
Above average	2,300–2,700 metres
Excellent	> 2,700 metres

Men 40–49
Very poor	< 1,400 metres
Poor	1,400–1,699 metres
Average	1,700–2,099 metres
Above average	2,100–2,500 metres
Excellent	> 2,500 metres

Men 50+
Very poor	< 1,300 metres
Poor	1,300–1,599 metres
Average	1,600–1,999 metres
Above average	2,000–2,400 metres
Excellent	> 2,400 metres

Adult women

Age	Very poor	Poor	Average	Above average	Excellent
20–29	< 1,500 m	1,500–1,799 m	1,800–2,199 m	2,200–2,700 m	> 2,700 m
30–39	< 1,400 m	1,400–1,699 m	1,700–1,999 m	2,000–2,500 m	> 2,500 m
40–49	< 1,200 m	1,200–1,499 m	1,500–1,899 m	1,900–2,300 m	> 2,300 m
50+	< 1,100 m	1,100–1,399 m	1,400–1,699 m	1,700–2,200 m	> 2,200 m

Women 20-29
Very poor	< 1,500 metres
Poor	1,500–1,799 metres
Average	1,800–2,199 metres
Above average	2,200–2,700 metres
Excellent	> 2,700 metres

Women 30–39
Very poor	< 1,400 metres
Poor	1,400–1,699 metres
Average	1,700–1,999 metres
Above average	2,000–2,500 metres
Excellent	> 2,500 metres

Women 40–49
Very poor	< 1,200 metres
Poor	1,200–1,499 metres
Average	1,500–1,899 metres
Above average	1,900–2,300 metres
Excellent	> 2,300 metres

Women 50+
Very poor	< 1,100 metres
Poor	1,100–1,399 metres
Average	1,400–1,699 metres
Above average	1,700–2,200 metres
Excellent	> 2,200 metres

Junior men

Age	Very poor	Poor	Average	Above average	Excellent
11–12	< 1,950 m	1,950–2,049 m	2,050–2,249 m	2,250–2,600 m	> 2,600 m
13–14	< 2,100 m	2,100–2,199 m	2,200–2,399 m	2,400–2,700 m	> 2,700 m
15–16	< 2,200 m	2,200–2,999 m	2,300–2,499 m	2,500–2,800 m	> 2,800 m
17–19	< 2,300 m	2,300–2,499 m	2,500–2699 m	2,700–3,000 m	> 3,000 m

Men 11–12
Very poor	< 1,950 metres
Poor	1,950–2,049 metres
Average	2,050–2,249 metres
Above average	2,250–2,600 metres
Excellent	> 2,600 metres

Men 13–14
Very poor	< 2,100 metres
Poor	2,100–2,199 metres
Average	2,200–2,399 metres
Above average	2,400–2,700 metres
Excellent	> 2,700 metres

Men 15–16
Very poor	< 2,200 metres
Poor	2,200–2,999 metres
Average	2,300–2,499 metres
Above average	2,500–2,800 metres
Excellent	> 2,800 metres

Men 17–19
Very poor	< 2,300 metres
Poor	2,300–2,499 metres
Average	2,500–2699 metres
Above average	2,700–3,000 metres
Excellent	> 3,000 metres

Junior women

Age	Very poor	Poor	Average	Above average	Excellent
11–12	< 1,300 m	1,300–1,499 m	1,500–1,749 m	1,750–1,950 m	> 1,950 m
13–14	< 1,500 m	1,500–1,599 m	1,600–1,899 m	1,900–2,000 m	> 2,000 m
15–16	< 1,600 m	1,600–1,699 m	1,700–1,999 m	2,000–2,100 m	> 2,100 m
17–19	< 1,700 m	1,700–1,799 m	1,800–2,099 m	2,100–2,300 m	> 2,300 m

Women 11–12
Very poor	< 1,300 metres
Poor	1,300–1,499 m
Average	1,500–1,749 metres
Above average	1,750–1,950 metres
Excellent	> 1,950 metres

Women 13–14
Very poor	< 1,500 metres
Poor	1,500–1,599 metres
Average	1,600–1,899 metres
Above average	1,900–2,000 metres
Excellent	> 2,000 metres

Women 15–16
Very poor	< 1,600 metres
Poor	1,600–1,699 metres
Average	1,700–1,999 metres
Above average	2,000–2,100 metres
Excellent	> 2,100 metres

Women 17–19
Very poor	< 1,700 metres
Poor	1,700–1,799 metres
Average	1,800–2,099 metres
Above average	2,100–2,300 metres
Excellent	> 2,300 metres

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Fitness Calculators

• Harvard Step Test
• Balke 15-minute run test
• VO₂ max calculator
• Reverse VO₂ max calculator
• Balke Treadmill Test
• Bruce protocol treadmill test
• Rockport Walk Test. A simple 1-mile walk for all abilities.
• Heart rate to VO₂ max calculator

Further reading

• Cooper test (Wikipedia)
• Aerobics by Kenneth H. Cooper (Google Books)