Tools
Cooper test calculator: 12-minute run to VO₂max
Run as far as you can in 12 minutes. Your distance gives your VO₂max and how you compare with others of your age and sex.
Fill in the fields to see your result.
VO₂max to Cooper distance
How it is calculated
Warm up, then run as far as you can in 12 minutes, ideally on a 400 m track so you can count laps. An even pace gives a better result than a fast start.
VO₂max (ml/kg/min) = 22.351 × distance in km − 11.288. 2.4 km gives 42.4. The other way round, distance in km = (VO₂max + 11.288) ÷ 22.351.
Cooper test norms for men (metres)
| Age | Excellent | Good | Average | Fair | Poor |
|---|---|---|---|---|---|
| 13–29 | ≥ 2,800 | 2,400–2,799 | 2,000–2,399 | 1,600–1,999 | < 1,600 |
| 30–39 | ≥ 2,600 | 2,200–2,599 | 1,800–2,199 | 1,500–1,799 | < 1,500 |
| 40–49 | ≥ 2,500 | 2,100–2,499 | 1,700–2,099 | 1,400–1,699 | < 1,400 |
| 50+ | ≥ 2,400 | 2,000–2,399 | 1,600–1,999 | 1,300–1,599 | < 1,300 |
Norms after Kenneth Cooper, as published by Topend Sports.
Cooper test norms for women (metres)
| Age | Excellent | Good | Average | Fair | Poor |
|---|---|---|---|---|---|
| 13–19 | ≥ 2,300 | 2,000–2,299 | 1,700–1,999 | 1,400–1,699 | < 1,400 |
| 20–29 | ≥ 2,400 | 2,000–2,399 | 1,700–1,999 | 1,400–1,699 | < 1,400 |
| 30–39 | ≥ 2,300 | 1,900–2,299 | 1,600–1,899 | 1,300–1,599 | < 1,300 |
| 40–49 | ≥ 2,200 | 1,800–2,199 | 1,500–1,799 | 1,200–1,499 | < 1,200 |
| 50+ | ≥ 2,100 | 1,700–2,099 | 1,400–1,699 | 1,100–1,399 | < 1,100 |
Norms after Kenneth Cooper, as published by Topend Sports.
Questions
What is the Cooper test?
- A 12-minute run for the longest distance you can cover, designed by Dr Kenneth Cooper in 1968 for the US Air Force. The distance estimates your VO₂max, your aerobic capacity.
How is VO₂max calculated from the Cooper test?
- VO₂max = 22.351 × distance in km − 11.288, in ml/kg/min. Running 2.4 km in 12 minutes gives about 42.4.
What is a good Cooper test result?
- For men aged 20 to 29, more than 2,800 m is excellent and 2,400 to 2,800 m is good. For women of the same age, more than 2,400 m is excellent and 2,000 to 2,400 m is good. The norms drop with each decade.
Which 12-minute distance matches my VO₂max?
- Distance in km = (VO₂max + 11.288) ÷ 22.351. A VO₂max of 50 matches about 2,740 m, a pace of about 4:23 min per km.
Tviky gives general training information, not medical advice. If you are injured or in pain, see a physiotherapist before training.