12 Minute Cooper Run Test & Calculator 

The 12 minute run (also called the Copper Test) allows you to gauge you level of endurance and estimates your VO2max.

For this test you will need:

  • A pedometer to measure the distance you have covered (or access to a 400m running track with markers at 100m intervals).
  • A stop watch.



Instructions

  • Warm up for 10 minutes with some light jogging or walking.
  • Run or walk as far as possible in 12-minutes.  Try to gauge your pace so that you don't start off too quickly or too slowly.
  • At the 12 minute mark make a note of your distance.
  • Cool down with some light jogging / walking for 5-10 minutes.
  • Use the calculator below to estimate your VO2max.

TWELVE 12-MINUTE COOPER

Sex

Age

Test

Distance

VO2 Max

Rating