Health
BMI, calorie & wellness calculators
Cooper Test VO₂ Max Calculator (12-minute run)
Estimate your VO₂ max from the Cooper 12-minute run test — the classic field test where you cover as much distance as you can in 12 minutes. The formula is simple: VO₂ max = (distance_m − 504.9) / 44.73, in ml/kg/min. For example, covering 2,800 metres works out to (2800 − 504.9) / 44.73 ≈ 51.3 ml/kg/min, which is a strong result for most adults. Enter your distance in metres or miles and the calculator converts, computes your VO₂ max, and classifies it against age and sex fitness norms from Poor to Superior. Remember this is a field estimate, not a lab VO₂ max measured with gas analysis — the Cooper formula approximates the real value, so treat the number as general fitness guidance. Pair it with your running pace and heart-rate zones to build a training picture.
Cooper 12-min run: VO₂ max = (distance_m − 504.9) / 44.73
- 2,800 m in 12 min → ≈ 51.3 ml/kg/min
- Classified against age/sex fitness norms (Poor → Superior)
Frequently asked questions
How does the Cooper 12-minute run test work?
You run as far as you can on a flat track or measured route in exactly 12 minutes, then record the distance. VO₂ max = (distance in metres − 504.9) / 44.73, giving a result in ml/kg/min. More distance means a higher VO₂ max. It is a maximal-effort field test, so warm up first and pace yourself to hold a hard, steady effort for the full 12 minutes.
What distance is a good Cooper test result?
Roughly, covering about 2,400 m in 12 minutes gives a VO₂ max near 42 ml/kg/min, and 2,800 m gives about 51 ml/kg/min. What counts as "good" depends on age and sex — the calculator classifies your result into Cooper/ACSM norm bands automatically rather than using one threshold for everyone.