Estimate your aerobic fitness from the Cooper 12-minute run test. Run as far as you can in 12 minutes on a flat track, then enter the distance. Free, private, and runs entirely in your browser.
The Cooper formula converts the distance you run in 12 minutes into an estimate of the maximum oxygen your body can use per kilogram per minute (VO2 max). Dividing by 3.5 gives the equivalent in metabolic equivalents (METs).
What is a good VO2 max? It depends on age and sex. Values in the 40s are common for active adults, and elite endurance athletes reach 70 or more.
How accurate is the Cooper test? It is an estimate that depends on pacing and effort. Laboratory testing is more precise.
A runner covers 2,400 m in 12 minutes. VO2 max = (2,400 − 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min, which is about 12.1 METs.
Can I use a treadmill? Yes, at a 1% incline to account for the lack of wind resistance, though results can differ from the track.
Does VO2 max change with training? Yes. Regular aerobic training can raise it, with genetics setting the upper range.
The concept of maximal oxygen uptake goes back to the work of A. V. Hill and Hartley Lupton in the 1920s. Dr. Kenneth Cooper, working with the US Air Force, published the 12-minute run test in 1968 as a field method for estimating it without a laboratory. The test helped launch the aerobics movement.
Use this calculator to benchmark your fitness and track training. For a quick plan, use the race time predictor to set goals based on a recent result. If you have any heart or health concerns, get medical advice before a maximal-effort test.
What is a MET? One MET is the energy you use at rest, about 3.5 ml of oxygen per kilogram per minute.
How does VO2 max relate to race times? Higher VO2 max generally supports faster endurance times, but running economy and pacing matter as well.