Cooper Test (12-minute run) and VO2 max
Enter the distance you ran in 12 minutes and see your estimated VO2 max, your fitness rating for your age and sex, and the average pace of the Cooper test.
How to useCooper test result
Available in: 
Cooper Test (12-minute run) and VO2 max: what it is for
Enter how many meters you covered in 12 minutes, your age, and your sex. The tool applies the Cooper equation to estimate VO2 max, shows your average pace and speed, and rates the result from very poor to excellent using the test's reference table.
How to use
- Run for 12 minutes and note the distance.
- Enter distance, age, and sex.
- See your VO2 max and rating.
When to use it
- Assess aerobic fitness.
- Track running progress.
- Physical education classes and fitness exams.
Frequently asked questions
How do I do the Cooper test?
After warming up, run or walk as far as you can for 12 minutes, preferably on a track or a measured flat course. Note the total distance in meters.
How is VO2 max calculated?
With the Cooper equation: VO2 max = (distance in meters − 504.9) ÷ 44.73, in mL/kg/min. Someone who runs 2,400 m has an estimated VO2 max of about 42.4.
Is the rating official?
The table used is the most widely published reference for the 12-minute test, by age and sex. It is general guidance; full assessments are done by fitness professionals.
Is it really free?
Yes, 100% free. No sign-up, no subscription and no usage limits. All Tools123 are free.