Cooper Test Calculator
Calculate your VO2 Max and fitness rating based on the 12-minute Cooper Test
12-Minute Run Test: Assess Your Aerobic Fitness 🏃♂️
The 12-minute run test is a widely recognized method to estimate aerobic fitness and VO2 Max. This field test, validated through extensive research (source), provides a practical way to assess cardiovascular endurance.
What is the 12-Minute Run Test? 🤔
This standardized fitness assessment measures the maximum distance you can cover in 12 minutes of continuous running. It's widely used by athletes, fitness enthusiasts, and training programs to evaluate cardiovascular fitness levels.
Scientific Foundation 🔬
Scientific studies have demonstrated a strong correlation between 12-minute run performance and laboratory-measured aerobic capacity, making it one of the most reliable field tests available.
How to Perform the 12-Minute Run Test ✅
Preparation
- Choose a flat, measured running track
- Perform 10-15 minutes of warm-up
- Ensure proper running shoes and comfortable clothing
Equipment Needed
- Stopwatch or timer
- Distance markers or track
- Heart rate monitor (optional)
Test Execution
- Run for exactly 12 minutes
- Maintain steady pace
- Record total distance covered
Safety Guidelines
- Consult physician before testing
- Stay hydrated
- Stop if experiencing severe discomfort
Expert Tips for Best Results 💡
- Pacing: Start at a comfortable pace and adjust as needed
- Weather: Choose moderate weather conditions
- Recovery: Allow 48 hours before retesting
- Accuracy: Use a proper running track for precise measurements
Cooper Test Calculator: Estimate Your VO2 Max 🏃♂️
The Cooper 12-Minute Run Test, first published in the Journal of the American Medical Association, remains one of the most reliable field tests for estimating VO2 Max. This scientifically-validated assessment provides accurate aerobic fitness measurements without expensive laboratory equipment.
Cooper Test VO2 Max Formula 📊
For Kilometers:
VO2 Max = (22.351 × kilometers) - 11.288For Miles:
VO2 Max = (35.97 × miles) - 11.291Result is expressed in ml/kg/min (milliliters of oxygen per kilogram per minute)
Scientific Validation ✓
Correlation coefficient with laboratory VO2 Max testing
Standard error of estimate (ml/kg/min)
Years of worldwide scientific validation
Cooper Test Distance Rankings by Age & Gender 🎯
Find your fitness level based on the distance covered in your 12-minute Cooper Test. Rankings are categorized by age and gender, with distances measured in meters.
| Age Group | Excellent | Above Average | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 20-29 | Over 2800m | 2400-2800m | 2200-2399m | 1600-2199m | Under 1600m |
| 30-39 | Over 2700m | 2300-2700m | 1900-2299m | 1500-1999m | Under 1500m |
| 40-49 | Over 2500m | 2100-2500m | 1700-2099m | 1400-1699m | Under 1400m |
| 50+ | Over 2400m | 2000-2400m | 1600-1999m | 1300-1599m | Under 1300m |
| Age Group | Excellent | Above Average | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 20-29 | Over 2700m | 2200-2700m | 1800-2199m | 1500-1799m | Under 1500m |
| 30-39 | Over 2500m | 2000-2500m | 1700-1999m | 1400-1699m | Under 1400m |
| 40-49 | Over 2300m | 1900-2300m | 1500-1899m | 1200-1499m | Under 1200m |
| 50+ | Over 2200m | 1700-2200m | 1400-1699m | 1100-1399m | Under 1100m |
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Calculate ProteinReferences
- Cooper, Kenneth H. (January 1969). Aerobics. Bantam Books. ISBN 978-0-553-14490-1.
- Bandyopadhyay, A. (2015). “Validity of cooper’s 12-minute run test for estimation of maximum oxygen uptake in male university students“. Biology of Sport. 32 (1): 59.
- Larsen, Gary & George, James & Alexander, Jeffrey & Fellingham, Gilbert & Aldana, Steve & Parcell, Allen. (2002). Prediction of Maximum Oxygen Consumption from Walking, Jogging, or Running. Research quarterly for exercise and sport. 73. 66-72. 10.1097/00005768-200205001-00022.
