Fitness test

The Cooper test.

Run as far as you can in 12 minutes. Your distance gives a rating for your age and an estimate of your VO2max, the measure of aerobic fitness. What VO2max is

Warm up

Ten minutes of easy jogging, with a few short faster bursts at the end.

Pick a flat route

A running track is best. Otherwise a flat loop or straight path with no traffic lights.

Run at an even, hard pace

As far as you can in 12 minutes. Walking is allowed if you need it.

This is an all-out effort. If you have a heart condition, high blood pressure, are pregnant, or have not exercised in a long time, check with a doctor first. Stop if you feel chest pain, dizziness or faintness.

About you

Used only to pick the right row of the norms table.

Age

Compare with norms for

Your 12 minutes

Time left

12:00

GPS distance

Waiting for GPS…

This device cannot share its location. Use the lap counter or enter your distance instead.

The full norms table

Men (metres in 12 minutes)

Age	Excellent	Above average	Average	Below average	Poor
13 to 14	>2700	2400 to 2700	2200 to 2399	2100 to 2199	<2100
15 to 16	>2800	2500 to 2800	2300 to 2499	2200 to 2299	<2200
17 to 19	>3000	2700 to 3000	2500 to 2699	2300 to 2499	<2300
20 to 29	>2800	2400 to 2800	2200 to 2399	1600 to 2199	<1600
30 to 39	>2700	2300 to 2700	1900 to 2299	1500 to 1899	<1500
40 to 49	>2500	2100 to 2500	1700 to 2099	1400 to 1699	<1400
50+	>2400	2000 to 2400	1600 to 1999	1300 to 1599	<1300

Women (metres in 12 minutes)

Age	Excellent	Above average	Average	Below average	Poor
13 to 14	>2000	1900 to 2000	1600 to 1899	1500 to 1599	<1500
15 to 16	>2100	2000 to 2100	1700 to 1999	1600 to 1699	<1600
17 to 19	>2300	2100 to 2300	1800 to 2099	1700 to 1799	<1700
20 to 29	>2700	2200 to 2700	1800 to 2199	1500 to 1799	<1500
30 to 39	>2500	2000 to 2500	1700 to 1999	1400 to 1699	<1400
40 to 49	>2300	1900 to 2300	1500 to 1899	1200 to 1499	<1200
50+	>2200	1700 to 2200	1400 to 1699	1100 to 1399	<1100

About these numbers. The ratings use the norms table most often published for this test. It is one of several tables in circulation rather than the result of a single study, so treat your rating as a rough guide. Your own results over time are the better measure.

The VO2max estimate uses Cooper's formula, (distance in metres − 504.9) ÷ 44.73, from his 1968 study comparing 12-minute run distance with treadmill-measured VO2max: Cooper, JAMA 1968. It is an estimate; a lab test is more accurate.