Cooper Test Calculator
Estimate VO₂ max from a 12-minute run
AI logs your meals from a photo. Diet & workouts in one app.Get the free appmetres run or walked in a 12-minute Cooper test, e.g. 2400
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.
Frequently Asked Questions
- What is the Cooper 12-minute run test?
- The Cooper test measures aerobic fitness by how far you can run in 12 minutes. Developed by Dr. Kenneth Cooper, it estimates VO2 max from the distance covered, giving a practical field assessment of cardiovascular endurance without lab equipment.
- How is VO2 max calculated from the Cooper test?
- The standard formula is VO2 max = (distance in metres - 504.9) / 44.73. Run as far as you can in exactly 12 minutes, enter the distance, and the calculator returns your estimated VO2 max plus a fitness rating for your age and sex.
- What is a good Cooper test distance?
- Average fitness for adult men is roughly 2,200-2,500 m and for women about 1,800-2,200 m, with trained athletes covering well over 2,800 m. Ratings depend on age and sex, so compare your distance against matched norms for a meaningful result.