Coopers 12 Minute Run Test Calculator

Coopers 12 Minute Run Test Calculator

Age (years):
Distance run:
Distance units:
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Coopers 12 Minute Run Test Formula:

VO2max = (Distance covered in meters - 504.9) ÷ 44.73

Coopers 12 Minute Run Test Definition

Coopers 12 minute run test is a tool that measures the body’s athletic fitness by calculating oxygen levels based on the distance ran in twelve minutes. The test requires several resources to be performed correctly. In order to perform the test you will need the following:

  • A track that is fairly level and that has been marked out to easily measure the distance that has been covered after twelve minutes.
  • Cones or another type of device for marking the track.
  • A stopwatch and a whistle to alert runners when the twelve minutes have ended.
  • If you don’t have a flat running surface, you can use a treadmill that is set at a one percent incline.
  • A Coopers 12 minute run test calculator to measure the results of the test easily.


The Coopers 12 minute run test calculator can calculate fitness using either miles or kilometers. The formula for calculation based on miles ran is VO2max = (35.97 x miles) – 11.29. The formula for calculating kilometers is VO2max = (22.351 x kilometers) – 11.288.

If you are measuring the fitness of a larger group of people, using a straight track that is about two miles long allows you to measure the distance covered easily. An oval or round track often requires counting the number of times someone has circled the track, making it difficult to keep up with each individual taking the test.

A Coopers 12 minute run test calculator can give you very accurate results, especially when you follow some basic guidelines when administering the test. For example, running at a steady rate throughout the twelve minutes is advised, rather than walking or sprinting. Walking is permitted, however, and may even be advised for those with disabilities or other health issues. The calculator requires the following information to generate accurate results:

  • Age
  • Gender
  • Distance ran in feet, meters, or miles

The output provides you with your estimated VO2 max levels and compares your results with others based on your gender and age. For example, your fitness levels can be average, above, or below others based on your VO2 max results. Using a calculator also eliminates the need to consult a chart that shows average distances for each gender and age group by giving you the information in the output.

Fitness Level

Coopers 12 minute run test its based on the principle that the distance ran within the twelve minutes is very closely correlated to oxygen saturation in the body. The ability to use oxygen efficiently is a good sign of fitness, including cardiovascular fitness levels.

There are some variations that may alter the results of the test. For instance, highly motivated individuals may push themselves to run farther than usual. Training can help people do well on the test while also increasing their fitness levels significantly. This test is used by several branches of the military to ensure health and fitness among troops.

How to Calculate Coopers 12 Minute Run Test

Let's be honest - sometimes the best coopers 12 minute run test calculator is the one that is easy to use and doesn't require us to even know what the coopers 12 minute run test formula is in the first place! But if you want to know the exact formula for calculating coopers 12 minute run test then please check out the "Formula" box above.

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