VO2 Max Cooper Test Calculator
Convert the distance you cover in a 12-minute Cooper run into an estimated VO2 max in mL/kg/min and see how your aerobic fitness rates.
How it works
VO2 max (mL/kg/min) = (distance in metres − 504.9) ÷ 44.73
The Cooper test, devised for the US Air Force, estimates aerobic fitness from how far you can run in exactly 12 minutes on flat ground. VO2 max — the maximum rate at which your body can take in and use oxygen — correlates closely with that distance, so the linear formula converts one to the other. Dividing by 3.5 turns the result into METs, a multiple of resting metabolism. Ratings shift with age and sex, since maximal oxygen uptake naturally declines over the years.
Worked example
Running 2,400 m in 12 minutes gives VO2 max = (2400 − 504.9) ÷ 44.73 = 1895.1 ÷ 44.73 = 42.4 mL/kg/min, or about 12.1 METs.
Sources: Cooper K.H. — A means of assessing maximal oxygen intake (JAMA/PubMed)
Frequently asked questions
How do I run the Cooper test properly?
Warm up, then cover as much flat, measured ground as you can in exactly 12 minutes — a 400 m running track is ideal. Pace it as an even, hard effort rather than sprinting early and fading.
How accurate is the estimate?
It is a field estimate, typically within a few mL/kg/min of a lab test for trained people who pace it well. Wind, terrain, heat and pacing errors all add noise, so use it to track trends rather than as a precise lab value.
Can I walk the test?
Yes — cover the greatest distance you can in 12 minutes at any mix of walking and running. The formula still applies, though for very low fitness or health concerns a supervised submaximal test is safer.
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Educational estimate, not medical advice — for personal health decisions consult a qualified healthcare professional.