Cooper Test Calculator

Enter the distance you covered in 12 minutes.

Distance Covered

Test Duration

12 Minutes Standard Cooper Test duration

Your performance

Estimated VO₂ Max

—

ml / kg / min

Distance

—

metres

General performance reference

—

Average Speed

—

Average Pace

—

1.5 Mile Equivalent

—

Distance / 12 Min

—

How it works

Warm up properly

Complete an appropriate warm-up before beginning the maximal 12-minute running test.

Run for 12 minutes

Cover as much distance as you can during the standard 12-minute test period.

Enter your distance

Enter the total distance completed and select metres, kilometres or miles.

Review your result

EVOLVE estimates VO₂ max, average speed, pace and related running performance.

Cooper Formula

VO₂ max = (Distance in metres − 504.9) ÷ 44.73

Performance reference

The displayed performance bands are general reference ranges for interpretation of the estimated VO₂ max. Individual fitness standards can vary by age, sex, training background and testing conditions.

Performance note

Results are mathematical estimates intended for training, education and performance planning. The Cooper Test is a demanding field test. Stop if you experience unusual pain, dizziness, chest discomfort or significant breathing difficulty, and seek appropriate professional advice.

Test your aerobic fitness.

Cooper Test Calculator

Explore more calculators

Running Pace Calculator

VO₂ Max Calculator

Heart Rate Zones

Test your
aerobic fitness.