Cooper Test Calculator
Use the Cooper Test Calculator to estimate your VO₂Max and assess aerobic endurance based on the distance you run in 12 minutes. Designed by Dr. Kenneth Cooper, this test is widely used in military, athletic, and fitness assessments. Just enter the distance you covered, and get your fitness level in seconds.
12-Minute Run Test for VO₂Max Estimation
Cooper Test VO₂Max Formula
Where:
- $$d$$ = distance in meters covered in 12 minutes
- VO₂Max is in ml/kg/minml/kg/min
This formula estimates your maximal oxygen uptake (VO₂Max), which reflects your cardiovascular fitness level.
Cooper Test – Calculation Example
Example 1:
A 28-year-old man runs 2700 meters in 12 minutes.
$$\text{VO₂Max} = \frac{2700 – 504.9}{44.73} = \frac{2195.1}{44.73} \approx 49.07$$
So, VO₂Max ≈ 49.07 ml/kg/min, which is considered Good to Excellent depending on age group.
Example 2:
A woman runs 2100 meters in 12 minutes:
$$\text{VO₂Max} = \frac{2100 – 504.9}{44.73} = \frac{1595.1}{44.73} \approx 35.66$$
So, VO₂Max ≈ 35.66 ml/kg/min, which is Average for most adult women.
The Cooper test is a simple yet effective way to measure aerobic endurance. Participants run or jog continuously for 12 minutes, aiming to cover as much distance as possible. The total distance is then used to calculate VO₂Max, which indicates cardiovascular fitness.
This test is popular because it requires no equipment and can be done on any flat surface. It’s widely used by athletes, military personnel, and health professionals to monitor progress or screen fitness levels.