Cooper Test
Devised by Kenneth H. Cooper in 1968, this simple endurance test measures your aerobic capacity from the distance covered in 12 minutes.
By Jérémie NeubauerSite editor; runner, CrossFit and strength athlete for over 15 years · protocol checked against sources on
About the Cooper test
The Cooper test assesses general fitness by measuring cardiovascular performance over 12 minutes, based on the distance covered in that time. The further you run, the better your aerobic capacity.
It is a reliable way to approximate VO2max, the maximum amount of oxygen the body can use during intense exercise. It is widely used by the military, schools and coaches because it is quick to set up and requires no expensive equipment.
How the test works
Run as far as possible in 12 minutes. This maximal-effort format directly assesses cardiorespiratory capacity and gives a good indication of your MAS, useful for planning training sessions.
Calculator
Calculate your VO2max and see where you stand
Enter the distance covered in 12 minutes, your sex and your age: the calculator estimates your VO2max (formula: (distance − 504) / 45) and compares it with the norms for your age group.
Doing the test yourself
The equipment needed is minimal:
- A watch or stopwatch to time the 12 minutes precisely
- A suitable venue: athletics track or a flat, measured road
- Comfortable clothing suited to physical activity
A pedometer or a running app can also help measure the distance covered more precisely.
Protocol
How the test unfolds
- Choose the venueAn athletics track or a flat, clear surface, ideally with measured distances.
- Warm up10 to 15 minutes: dynamic stretches, leg drills, easy running.
- Start the testRun (or walk) as fast as possible for 12 minutes without stopping or slowing down excessively.
- Record the distanceAs soon as the 12 minutes are up, stop and note the total distance covered.
Reference norms
VO2max norms by age and sex
VO2max percentiles (ml/kg/min) from the FRIEND registry: Kaminsky, Arena and Myers, Mayo Clinic Proceedings, 2015. Being at the 50th percentile means doing better than half of people of your age and sex. The last column gives the Cooper distance matching the median, using the reversed formula (VO2max × 45 + 504).
These norms come from VO2max measured in the laboratory, whereas the Cooper test gives an estimate: the comparison gives an order of magnitude, not an exact ranking. They do not cover people under 20. We have not used the “Cooper by age” distance tables found online: the main versions contradict each other by up to 300 metres on the same threshold, with no verifiable publication behind them.
Men
| Age | 10th | 25th | 50th | 75th | 90th | Median ≈ Cooper |
|---|---|---|---|---|---|---|
| 20 to 29 years | 32.1 | 40.1 | 48.0 | 55.2 | 61.8 | 2,660 m |
| 30 to 39 years | 30.2 | 35.9 | 42.4 | 49.2 | 56.5 | 2,410 m |
| 40 to 49 years | 26.8 | 31.9 | 37.8 | 45.0 | 52.1 | 2,210 m |
| 50 to 59 years | 22.8 | 27.1 | 32.6 | 39.7 | 45.6 | 1,970 m |
| 60 to 69 years | 19.8 | 23.7 | 28.2 | 34.5 | 40.3 | 1,770 m |
| 70 to 79 years | 17.1 | 20.4 | 24.4 | 30.4 | 36.6 | 1,600 m |
Women
| Age | 10th | 25th | 50th | 75th | 90th | Median ≈ Cooper |
|---|---|---|---|---|---|---|
| 20 to 29 years | 23.9 | 30.5 | 37.6 | 44.7 | 51.3 | 2,200 m |
| 30 to 39 years | 20.9 | 25.3 | 30.2 | 36.1 | 41.4 | 1,860 m |
| 40 to 49 years | 18.8 | 22.1 | 26.7 | 32.4 | 38.4 | 1,710 m |
| 50 to 59 years | 17.3 | 19.9 | 23.4 | 27.6 | 32.0 | 1,560 m |
| 60 to 69 years | 14.6 | 17.2 | 20.0 | 23.8 | 27.0 | 1,400 m |
| 70 to 79 years | 13.6 | 15.6 | 18.3 | 20.8 | 23.1 | 1,330 m |
Practical tips to get the best out of your test
- Hydrate properly before, during (if possible) and after the effort.
- A good night's sleep before the test improves performance.
- Favour meals rich in complex carbohydrates before the test.
- Set progressive goals from one session to the next.
- Monitor your heart rate to adjust your pace without exceeding your limits.
Recommended gear
To run the test in good conditions
- GPS running watch View on Amazon →
- Heart rate monitor View on Amazon →
- Running shoes View on Amazon →
Amazon affiliate links: if you buy, this site earns a commission at no extra cost to you.
Frequently asked questions
FAQ
What is a good Cooper test result for my age?
It depends on age and sex. According to the FRIEND registry norms (VO2max measured in the laboratory), the median is 48.0 ml/kg/min for men aged 20 to 29, about 2,660 m in the Cooper test, and 37.6 for women of the same age, about 2,200 m. It then falls with each decade. The calculator on this page places your result within your age group.
Where does the VO2max formula used here come from?
It is the formula popularised by Kenneth H. Cooper: VO2max = (distance covered in metres − 504) / 45. It is a field estimate, less precise than a laboratory measurement but widely used for its practicality.
Can you walk during the test?
The test allows alternating running and walking if needed: what matters is covering the greatest possible distance in 12 minutes, without stopping completely.
How often should I retake the test?
Roughly every 2 to 3 months, to observe a reliable progression of your estimated VO2max.
How can I improve my VO2max?
Endurance training combined with interval sessions (high-intensity intervals) is the most effective combination. A measurable improvement generally takes several weeks of regular training.