Cooper Test - 12 minute run to assess your vo2max (2024)

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to consider the factors influencing the results.

Objective

The Cooper Test (Cooper 1968)^[1] is used to monitor the athlete's aerobic endurance and to obtain an estimate of their VO₂ max.

Required Resources

To conduct this test, you will require:

400-metre track
Stopwatch
Whistle
Assistant

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.

The athlete warms up for 10 minutes
The assistant gives the command “GO”, starts the stopwatch, and the athlete commences the test
The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
The assistant blows the whistle when the 12 minutes have elapsed and records the distance the athlete covered to the nearest 10 metres

Assessment

The following normative data, Cooper (1968)^[1], is available for this test:

Male Athletes

Age	Excellent	Above Average	Average	Below Average	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	1500-1999m	<1500m
40-49	>2500m	2100-2500m	1700-2099m	1400-1699m	<1400m
>50	>2400m	2000-2400m	1600-1999m	1300-1599m	<1300m

Female Athletes

Age	Excellent	Above Average	Average	Below Average	Poor
13-14	>2000m	1900-2000m	1600-1899m	1500-1599m	<1500m
15-16	>2100m	2000-2100m	1700-1999m	1600-1699m	<1600m
17-20	>2300m	2100-2300m	1800-2099m	1700-1799m	<1700m
20-29	>2700m	2200-2700m	1800-2199m	1500-1799m	<1500m
30-39	>2500m	2000-2500m	1700-1999m	1400-1699m	<1400m
40-49	>2300m	1900-2300m	1500-1899m	1200-1499m	<1200m
>50	>2200m	1700-2200m	1400-1699m	1100-1399m	<1100m

VO₂max

For an assessment of your VO₂ max score, see the VO₂ max page.

Analysis

The test result is analysed by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max, anaerobic and aerobic thresholds.

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to how a test is consistent and stable in measuring its intended measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors influencing the results reliability.

Validity

Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development. There are published VO2 max tables, and the correlation to the actual VO2 max is high. For assessing your Vo2 max, see the VO₂ max normative data tables.

Advantages

Minimal equipment required
Simple to set up and conduct
More than one athlete can conduct the test at the same time
The athlete can administer the test

Disadvantages

Specific facilities required - 400m track
Assistant required to administer the test

Free Calculator

Cooper Test VO₂ max Calculator - a free Microsoft Excel spreadsheet you can download and use on your computer.

References

COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Cooper VO₂ max Test [WWW] Available from: https://www.brianmac.co.uk/gentest.htm [Accessed

FAQs

Cooper Test - 12 minute run to assess your vo2max? ›

The Cooper Test is a maximum effort, 12-minute run designed by Kenneth Cooper, MD to test your cardiorespiratory fitness. The test has a very high correlation with VO2 max lab testing, which makes the 12-minute run or the 1.5-mile run version of the Cooper Test the most accurate self-test for VO2 max (1, 3).

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What is the 12 min Cooper Test for VO2 max? ›

The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. equipment required: flat oval or running track, marker cones, recording sheets, stop watch.

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What is the Cooper method of measuring VO2 max? ›

The premise of the Cooper Test is simple: Finish as many laps as possible in 12 minutes. The number completed acts as an indicator of one's VO2 max, or the maximum amount of oxygen one can use during vigorous exercise.

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How do you calculate VO2 max from Cooper Test? ›

Calculate Your Cooper Test Results

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas: Kilometers: VO2max = (22.351 x kilometers) - 11.288. Miles: VO2max = (35.97 x miles) - 11.291

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What does the Cooper 12 minute run and walk test measure? ›

The Cooper 12-minute run test was developed by Dr. Kenneth Cooper in 1968 to easily measure aerobic fitness through estimating VO2 max. The test involves running as far as possible in 12 minutes, with walking allowed. The total distance run can then be used to estimate VO2 max via established equations.

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What is a good Cooper Test score? ›

The Cooper 12 Minute Run Test

Age	Excellent	Poor
Male 20-29	>2800m	<1600m
Females 20-29	>2700m	<1500m
Males 30-39	>2700m	<1500m
Females 30-39	>2500m	<1400m

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What is a good VO2 max for my age? ›

VO2 Max Values by Age and Gender

Age Group	5th Percentile	95th Percentile
20-29	21.7	56.0
30-39	19.0	45.8
40-49	17.0	41.7
50-59	16.0	35.9

10 more rows

Keep Reading ›

How reliable is the 12 minute Cooper run? ›

validity: Cooper (1968) reported a correlation of 0.90 between VO_2max and the distance covered in a 12 min walk/run. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.

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How to train for the Cooper test? ›

The example of the training: 2 km easy run - 5x1 km interval - 2 km easy run. Take a break of 3 to 5 minutes between each interval and don't forget the running alphabet before in the beginning. Run on an athletics track - The best place to run the Cooper test is on a 400m athletics oval.

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How to test VO2 max at home? ›

You can measure your VO2max with a simple VO2max calculation. This doesn't need any measurement. It calculates VO2max based on your resting heart rate and maximal heart rate. Measure your maximum heart rate (beats per minute) or use an oversimplified formula like: maximum heart rate = 220 – age.

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How to calculate VO2max? ›

Calculate your resting heart rate by measuring your pulse for 20 seconds and multiplying the number by 3. Then, divide your maximum heart rate by your resting heart rate and multiply the number by 15.3. Voila! You have now calculated your VO2 max.

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What is a good VO2 max female? ›

On average, a good VO2max for women ranges between 25-35 ml/kg/min. Depending on your age, a VO2max above 30 ml/kg/min is considered fit for females.

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How to increase VO2 max? ›

While your age, genetics, and sex all affect your VO2 max, there are still ways to raise your aerobic capacity. Dr. Charlotte recommends a combination of steady-state zone 2 training (think: long, easy runs and bike rides) and high-intensity interval training (HIIT), which consists of explosive, short movements.

Get More Info ›

How accurate is the Cooper test for VO2 max? ›

The Cooper Test is a maximum effort, 12-minute run designed by Kenneth Cooper, MD to test your cardiorespiratory fitness. The test has a very high correlation with VO2 max lab testing, which makes the 12-minute run or the 1.5-mile run version of the Cooper Test the most accurate self-test for VO2 max (1, 3).

Get More Info Here ›

What is the most accurate test for VO2 max? ›

A lab setting will provide the most accurate measure of your VO2 max, but you can also use a smartwatch or a formula and a 1-mile walk test. If you are concerned about your VO2 max or how to improve it, see a healthcare professional.

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What is the test for VO2 max? ›

A VO2 max test is a maximal exercise test performed on a treadmill or bike while connected to a machine capable of analyzing your expired air. Your test provides data on how much oxygen you use as you exercise and determines the maximal oxygen you can consume during exercise.

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What is the Cooper standard test? ›

Understanding the Cooper Standard

1.5-Mile Run: This test measures your cardiovascular endurance and overall fitness. The goal is to complete the distance in the shortest time possible.