Coopers 12-min run

coopertestCoopers 12-min run is the classical running test for estimating aerobic fitness. Run as far as you can on a flat surface for 12 minutes.

1. Warm up
2. Run as far as you can within 12 minutes. Should preferably be performed on a 400 m track.
3. Note how far you got and enter the distance, weight and gender in the calculator.

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The 12 min run test is also known as the Cooper test. It was developed in the sixties as an easy tool to estimate VO2max in soldiers.

The validity of this test is quite good if you are accustomed to running. For people not used to running it can be difficult to administer the speed from start to end and also peripheral discomfort in the legs can limit performance rather than circulatory capacity.

Correlation between field and treadmill testing as a means of assessing maximal oxygen intake.
Cooper KH
JAMA. 1968 Jan 15;203(3):201-4.


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#19 Keith 2014-01-18 13:53

My advice would be to try to balance your training, putting more emphasis on stamina/ endurance and less on strength. And it`s a common misunderstandin g that endurance has a lot to do with pulmonary capacity, when it`s actually your cardiovascular performance that`s the limiting factor. Even though it`s a little bit difficult to find the distribution data concerning the evaluation of Cooper test results, I guess a score that qualifies for "excellent" would put you in the upper 10th percentile, but that`s just speculation on my behalf. It might just as well mean the upper 5th percentile (It would be nice if the staff of the site could comment on this). Anyway, cutting the "excellent" mark is far from the capacity of an elite athlete, who would probably manage a VO2 max of 65+ ml/kg/min. The world record is held by nordic cross country skiers, achieveing 90+ ml/kg/min.
#18 Andy 2013-11-17 22:51
52.7 VO2max based on the fastest 12 minutes of my 2.8 mile run this morning,Rated as Excellent :)

I.m a 44 year old male with wait to height ratio of 0.47, and a BMI of 22.7. I was very overweight and unfit for most of my 30s (BMI peaked at 31,2 ). I am so glad I have managed to turn things around in the last couple of years!
#17 brienne 2013-04-20 07:24
any cxhance you could do Cooper swim test calculator?
#16 Stephen Reynolds 2013-01-18 02:11
I haven't run in almost 3 weeks. I am a runner - but I unfortunately haven't stuck to a formal running workout. After a 5K run - I was able to calculate my 12 min VO2 based on my pace - and received 38.7 kg/ml/min - which for a 22 year old and 190 lbs - is apparently a fair performance

[Note: What is not taken into account is 1) wind speed = resistance (yes it's a factor even on a athletic track); 2) altitude; 3) temperature -- (now in my case these three factors were nominal to account for --- but were I say, to run in the mountains, this would not be a good calculator for such workouts)
#15 Ruben 2012-07-10 17:33
Think they should put in younger ages, as I'm a 16 year old athlete, theres barely any calculator where you can go under age 18, vo2 max seems to be right though, done a few tests offline, given me the same numbers. Sad it only gives me a very good at 60, where older athletes, 25year olds are stronger in real life, at a race and at their age I would get an excellent in this test. The vo2 max numbers are explained different by several tests, kinda weird.
#14 Oedipus 2012-05-29 01:15
The Bruce Test and the Cooper test seem to be pretty consistent. I am going in for treadmill test at my cardiologist, so I did a bit of research to see where I would fall. I replicated the test at my gym and found that I was in the very good category on the Bruce and Cooper tests. I am 50 yo and I can squeeze out about 12-13 minutes on the Bruce test. I can do a 8.0 MPH pace (7.5 minute mile) on the treadmill for 12 minutes - gives me the same score. Not sure why they exclude weight in the calculation. I am 6'6'and about 230 lbs. I changed my diet up earlier in the year and got down to about 215 lbs - and I was able to increase my mile pace to squeak out a 7.0 minute mile (8.5 MPH). I put some weight on to add a little more muscle. So seems like they should correct for weight.
#13 Snape 2012-05-23 08:29
Why is the weight there? It has nothing to do with the calculation of VO2max.
#12 Linda Diaz 2012-04-21 13:59
Great Calc! But unstoppable 12 min run is quite difficult for overweight person like me.
#11 yousef mohseni 2011-11-13 18:54
can i use this test for children
#10 Haley Leas 2011-08-23 17:41
I Had no Clue What I Was Doing At First But i Got It, I Like too Run A lot?
#9 Warren P 2011-08-14 00:33
I like this test just completed the 12 run and received a "very good". Now if I can only do better on the weight chart that shows me to be obese at 50lbs above the "ideal" weight. I routinely do a 3-5 mile run at a 9 min/mile clip. Just shows that these one size fits all tests and charts are guidelines at best.
#8 Greg 2011-07-06 17:14
These calculators are hilarious. I'm a 40 year old guy who just ran 5 miles this weekend at a 9 minute mile pace. Not great but better than most 40 year olds. It gives me "average" when I run this test. Lance Armstrong would struggle to get excellent. On the pushup test I nearly tripled the "excellent" mark with 63 pushups. I'm assuming they want all of us to be on the Tour de France. Very weak with incredible lungs! You can keep these tests, I'll just compare myself to others.
#7 Christian 2011-05-20 05:58
Metric system is probably the best for this test.
#6 Morten 2011-02-10 23:46
MakeMe -> The two sites share ownership, so thats why you see similar calculators ;-)
#5 MakeMe 2011-02-03 04:17
Is this not your calc? Copy?
#4 Morten 2010-12-14 18:11
You can just switch the "Units" button to "Metric". That goes for all our calculators.
#3 Yards? 2010-12-12 00:53
If you're running on a 400m track, why is your calculator based in yards?
#2 jaron forte 2009-11-20 15:16
this is a very nice calculation
#1 aniruddh bhatt 2009-11-12 14:54
this is a good calculation and its very good information to help us for our health

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