What is the Cooper Test?
The Cooper Test is a 12-minute run test developed by Dr. Kenneth Cooper in 1968 to estimate VO2 max (maximal oxygen uptake). You simply run as far as possible in 12 minutes, and your distance covered correlates with your aerobic fitness level.
How to Do the 12-Minute Cooper Run Test
- Warm up for 10 to 15 minutes of easy jogging and a few short strides.
- Use a flat 400 m track if you can, or a flat measured route, and set a 12-minute timer.
- Run as far as you can in 12 minutes at the hardest pace you can hold evenly. Walking is allowed if you must, but the clock keeps running.
- Record the total distance in meters when time is up, rounding to the nearest 10 m on a track.
- Find your age row in the tables below, then convert the distance to VO2 max with the formula or the Cooper test calculator.
The distance bands below are the commonly published Cooper 12-minute run norms by age and gender (Cooper, 1968). The test is a field estimate, so treat the VO2 max it gives as an estimate, not a lab measurement. Retest under the same conditions every 6 to 8 weeks to track progress.
Cooper Test Formula
Example: 2500m run = (2500 - 504.9) / 44.73 = 44.6 ml/kg/min
Cooper Test Results: Men by Age
Men aged 17-19 need more than 3000m to rate Excellent, and this table lists the Cooper test distance bands by age group and fitness category.
| Age | Excellent | Good | Average | Below Avg | Poor |
|---|---|---|---|---|---|
| 13-14 | >2700m | 2400-2700m | 2200-2399m | 2100-2199m | <2100m |
| 15-16 | >2800m | 2500-2800m | 2300-2499m | 2200-2299m | <2200m |
| 17-19 | >3000m | 2700-3000m | 2500-2699m | 2300-2499m | <2300m |
| 20-29 | >2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| 30-39 | >2700m | 2300-2700m | 1900-2299m | 1500-1899m | <1500m |
| 40-49 | >2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| 50-59 | >2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| 60+ | >2200m | 1800-2200m | 1400-1799m | 1100-1399m | <1100m |
Cooper Test Results: Women by Age
Women aged 17-19 need more than 2300m for an Excellent Cooper score, and the chart below sets the distance bands for every listed age group.
| Age | Excellent | Good | Average | Below Avg | Poor |
|---|---|---|---|---|---|
| 13-14 | >2000m | 1900-2000m | 1600-1899m | 1500-1599m | <1500m |
| 15-16 | >2100m | 2000-2100m | 1700-1999m | 1600-1699m | <1600m |
| 17-19 | >2300m | 2100-2300m | 1800-2099m | 1700-1799m | <1700m |
| 20-29 | >2300m | 2000-2300m | 1800-1999m | 1500-1799m | <1500m |
| 30-39 | >2200m | 1900-2200m | 1700-1899m | 1400-1699m | <1400m |
| 40-49 | >2100m | 1800-2100m | 1500-1799m | 1200-1499m | <1200m |
| 50-59 | >1900m | 1600-1900m | 1400-1599m | 1100-1399m | <1100m |
| 60+ | >1700m | 1400-1700m | 1200-1399m | 900-1199m | <900m |
Measure your 12 minutes accurately
Your Cooper Test score is only as good as your distance measurement. On a track, lap counting works; anywhere else, a GPS watch logs the distance covered in 12 minutes and the same watch will estimate VO2 max on every run after, so you can retest without the track. A chest strap shows whether you truly held a maximal effort.
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VO2 Max Classification by Age
Men - VO2 Max (ml/kg/min)
A VO2 max above 46 ranks Excellent for men aged 20-29, and the table below shows where each age group's score falls from Poor to Excellent.
| Age | Poor | Fair | Good | Excellent |
|---|---|---|---|---|
| 20-29 | <38 | 38-41 | 42-46 | >46 |
| 30-39 | <35 | 35-38 | 39-43 | >43 |
| 40-49 | <32 | 32-35 | 36-40 | >40 |
| 50-59 | <29 | 29-32 | 33-37 | >37 |
| 60+ | <26 | 26-29 | 30-34 | >34 |
Women - VO2 Max (ml/kg/min)
For women aged 20-29, a VO2 max above 37 is Excellent, and this chart maps each age band's Poor, Fair, Good and Excellent cutoffs.
| Age | Poor | Fair | Good | Excellent |
|---|---|---|---|---|
| 20-29 | <29 | 29-32 | 33-37 | >37 |
| 30-39 | <27 | 27-30 | 31-35 | >35 |
| 40-49 | <24 | 24-27 | 28-32 | >32 |
| 50-59 | <21 | 21-24 | 25-29 | >29 |
| 60+ | <18 | 18-21 | 22-26 | >26 |
Distance to VO2 Max Quick Reference
Common Distances
Elite Standards
Note: Elite distance runners typically have VO2 max values of 70-85 ml/kg/min. The world record Cooper Test distance is approximately 4,000m+.
Calculate Your VO2 Max Instantly
Enter your Cooper Test distance and get your VO2 max with fitness classification and training recommendations.
Open Cooper Test CalculatorHow to Improve Your Cooper Test Score
1. Build Aerobic Base
Run 3-4 easy runs per week at conversational pace. Aim for 30-45 minutes each. This builds the foundation for all other training.
2. Add Tempo Runs
Once weekly, run 20-30 minutes at "comfortably hard" pace. This improves lactate threshold and running economy.
3. Include Intervals
Weekly session of 6-8 × 800m at goal Cooper Test pace with 90-second jog recovery. Teaches your body to sustain faster speeds.
4. Practice Pacing
Do test simulations. Learn to start at sustainable pace rather than sprinting. Even splits or slight negative splits work best.
Expected Improvement: With consistent training, most people can improve their Cooper Test score by 200-400 meters (3-6 ml/kg/min VO2 max) in 6-8 weeks.
Frequently Asked Questions
What is a good Cooper Test score?
A good Cooper Test score varies by age and gender. For men aged 20-29, a good score is 2400-2800 meters (VO2 max 44-52). For women aged 20-29, a good score is 2000-2300 meters (VO2 max 35-43). Elite athletes typically cover 3000+ meters.
How accurate is the Cooper Test for VO2 max?
The Cooper Test has a correlation of 0.89-0.92 with laboratory VO2 max testing. This makes it accurate within approximately 10-15% of lab values when performed correctly with proper pacing and maximal effort.
What is an average Cooper Test distance?
The average Cooper Test distance is approximately 2200-2400 meters for men and 1800-2000 meters for women. These averages represent moderate fitness levels for adults aged 20-40.
How do I improve my Cooper Test score?
Improve your Cooper Test score by: 1) Running 3-4 times per week including one tempo run, 2) Adding interval training (800m repeats), 3) Building aerobic base with easy runs, 4) Practicing test pacing strategy. Most people can improve 200-400 meters in 6-8 weeks.
What VO2 max is good for my age?
Good VO2 max values by age: 20s: Men 42-46, Women 33-37; 30s: Men 39-43, Women 31-35; 40s: Men 36-40, Women 28-32; 50s: Men 33-37, Women 25-29. Excellent scores are typically 10+ ml/kg/min higher.