Fitness Tests

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 formula below to estimate your VO2max.

VO2max = (35.97 * distance you covered in 12-minutes in miles) – 11.29

Alternatively,

VO2max = (distance you covered in 12-minutes in metres – 504.9) / 44.73

How to Interpret the Result

Experienced Athletes

For experienced male athletes, here is what would be considered good / average / bad based on the distance you ran in 12 minutes:
Very good: >3.7 km
Good: 3.4 – 3.7 km
Average: 3.1 – 4.3 km
Bad: 2.8 – 3.1 km
Very bad: < 2.8 km

Here is the classification for experienced female athletes:
Very good: >3.0 km
Good: 2.7 – 3.0 km
Average: 2.4 – 2.7 km
Bad: 2.1 – 2.4 km
Very bad: < 2.1 km

Adjustments For Less Experienced Athletes Based on Age Group

<20: -600m
20-29: -900m
30-39: -1.2 km
40-49: -1.4 km
>50: -1.5 km

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