Cooper Test Calculator

Cooper Test Calculator

Calculate your VO2 Max and fitness rating based on the 12-minute Cooper Test

VO2 Max
Fitness Rating
Age Group Average

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 ✅

1

Preparation

  • Choose a flat, measured running track
  • Perform 10-15 minutes of warm-up
  • Ensure proper running shoes and comfortable clothing
2

Equipment Needed

  • Stopwatch or timer
  • Distance markers or track
  • Heart rate monitor (optional)
3

Test Execution

  • Run for exactly 12 minutes
  • Maintain steady pace
  • Record total distance covered
4

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) - 11.288

For Miles:

VO2 Max = (35.97 × miles) - 11.291

Result is expressed in ml/kg/min (milliliters of oxygen per kilogram per minute)

Scientific Validation ✓

0.897

Correlation coefficient with laboratory VO2 Max testing

±3.5

Standard error of estimate (ml/kg/min)

50+

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
Excellent
Above Average
Average
Below Average
Poor

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References

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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