Cooper Test Calculator

Cooper Test Calculator

The Cooper test is a classic 12-minute run used worldwide in schools, the military and sports science to estimate aerobic capacity. Enter how far you covered in 12 minutes and this calculator estimates your VO₂ max and rates your fitness against general adult benchmarks. Use it to test endurance, track progress, and set your next distance target.

The Cooper test estimates aerobic fitness from how far you can run in 12 minutes: estimated VO₂ max = (distance in metres − 504.9) ÷ 44.73. Run on a flat, measured course at an even, hard but sustainable pace. As a rough adult guide, a VO₂ max under 25 is poor, around 35–43 is average, and over 52 is excellent — but true norms shift a lot with age and sex, so track your own trend.