Cooper Test Calculator
42.7ml/kg/min
8:00/mi avg
1.50 mi · 2,414 m in 12:00
- Fitness rating
- Above average
- Distance
- 2,414 m
- Avg pace /mi
- 8:00
- Avg pace /km
- 4:58
Cooper Institute · Men 30–39
1.50 mi in 12:00
7.50 mph
12.07 km/h
Cooper Institute norms · Men 30–39
- Excellent> 2,700 m
- Above average2,300–2,700 m
- Average1,900–2,299 m
- Below average1,500–1,899 m
- Poor< 1,500 m
Cooper test
1.50 mi · 2,414 m in 12:00 → VO₂max 42.7 ml/kg/min, average 8:00/mi · 4:58/km, Above average for men 30–39.
Field estimate from Cooper (1968) — not a lab VO₂max, not VDOT, not medical advice. Related: critical speed · heart-rate zones · mile pace · track lap times.
Worked examples
1.50 mi (2,414 m) in 12:00 · men 30
VO₂max 42.7 ml/kg/min · 8:00/mi · 4:58/km · 7.50 mph · Above average
2,800 m in 12:00 · men 35
VO₂max 51.3 ml/kg/min · 6:54/mi · 4:17/km · Excellent
2,000 m in 12:00 · women 45
VO₂max 33.4 ml/kg/min · 9:39/mi · 6:00/km · Above average
3,200 m in 12:00
VO₂max 60.3 ml/kg/min · 6:02/mi · 3:45/km
How it works
Dr Kenneth Cooper’s 12-minute run is the classic field fitness test: after a warm-up, run as far as you can in exactly 12 minutes, then measure the distance. In his 1968 study of US Air Force men, distance tracked lab-measured maximal oxygen uptake closely, giving the regression this page uses. Average pace is simple arithmetic: 12 minutes divided by the distance.
- VO₂max (ml/kg/min) = (metres − 504.9) ÷ 44.73
- pace per mile = 12:00 × 1609.344 ÷ metres
- pace per km = 12:00 × 1000 ÷ metres
- 1 mile = 1609.344 m · Metric entries under 10 are read as km
- valid range 800–5,000 m (0.50–3.10 mi)
The fitness rating uses the widely published Cooper Institute 12-minute run norms for adults, in metres. Excellent is more than the first number; the other ratings start at the number shown. Enter an age of 20 or over to see your band; leave age blank for VO₂max and pace only.
| Age | Excellent | Above avg | Average | Below avg | Poor |
|---|---|---|---|---|---|
| Men 20–29 | > 2,800 | 2,400 | 2,200 | 1,600 | < 1,600 |
| Men 30–39 | > 2,700 | 2,300 | 1,900 | 1,500 | < 1,500 |
| Men 40–49 | > 2,500 | 2,100 | 1,700 | 1,400 | < 1,400 |
| Men 50+ | > 2,400 | 2,000 | 1,600 | 1,300 | < 1,300 |
| Women 20–29 | > 2,700 | 2,200 | 1,800 | 1,500 | < 1,500 |
| Women 30–39 | > 2,500 | 2,000 | 1,700 | 1,400 | < 1,400 |
| Women 40–49 | > 2,300 | 1,900 | 1,500 | 1,200 | < 1,200 |
| Women 50+ | > 2,200 | 1,700 | 1,400 | 1,100 | < 1,100 |
Cooper KH. A means of assessing maximal oxygen intake: correlation between field and treadmill testing. JAMA. 1968;203(3):201–204. Norms: Cooper Institute, 12-minute run, adult reference table. Field estimate only — not a lab test, not a race predictor, not medical advice. Go deeper with the critical speed calculator · heart-rate zones · mile pace · track lap times · 1.5 mile run.
FAQ
How do I calculate VO2max from the Cooper test?
Run as far as you can in exactly 12 minutes, ideally on a 400 m track, and note the distance in metres. Cooper’s 1968 formula is VO2max = (metres − 504.9) ÷ 44.73 ml/kg/min. The default 1.5 miles (2,414 m) gives 42.7 ml/kg/min. Results update live as you type; there is no Calculate button.
What is a good Cooper test score?
It depends on age and sex. On the Cooper Institute adult norms used here, a man aged 30–39 needs more than 2,700 m for Excellent and 2,300 m for Above average; a woman aged 30–39 needs more than 2,500 m and 2,000 m. The full four-band table for men and women is in the article below.
What pace does my Cooper test distance mean?
Average pace is the 12 minutes divided by the distance. 1.5 miles in 12:00 is 8:00 per mile (4:58 per km, 7.50 mph). 2,800 m is 6:54 per mile (4:17 per km). It is the pace you held for this all-out 12 minutes, not a pace you can hold for a longer race.
How accurate is the Cooper 12-minute test?
In Cooper’s original study of young men the run correlated strongly with lab-measured VO2max, but any field test is an estimate. Pacing, wind, heat, the surface, and how hard you push all move the number. Use it to track your own fitness over time under similar conditions rather than as a lab result.
How should I run the Cooper test safely?
Warm up for 10–15 minutes, start steady rather than sprinting, and aim to run evenly so you are spent at 12:00. A track makes measuring easy: count laps and add the last partial lap. It is a maximal effort — if you have a heart condition or are new to hard running, check with a doctor first. Not medical advice.