The Cooper test formula
Dr Kenneth Cooper published the 12-minute run test in the Journal of the American Medical Association in 1968 after testing US Air Force personnel. The widely used equation is:
VO2max (ml/kg/min) = (distance in metres − 504.9) ÷ 44.73
Example: 2,600 m gives (2600 − 504.9) ÷ 44.73 = 46.8 ml/kg/min.
Cooper test norms by age
The rating table most commonly reproduced online (distances in km):
| Men, age | Excellent | Good | Average | Fair | Poor |
|---|---|---|---|---|---|
| 13–29 | > 2.8 | 2.4–2.8 | 2.0–2.4 | 1.6–2.0 | < 1.6 |
| 30–39 | > 2.6 | 2.2–2.6 | 1.8–2.2 | 1.5–1.8 | < 1.5 |
| 40–49 | > 2.5 | 2.1–2.5 | 1.7–2.1 | 1.4–1.7 | < 1.4 |
| 50–+ | > 2.4 | 2.0–2.4 | 1.6–2.0 | 1.3–1.6 | < 1.3 |
| Women, age | Excellent | Good | Average | Fair | Poor |
|---|---|---|---|---|---|
| 13–19 | > 2.3 | 2.0–2.3 | 1.7–2.0 | 1.4–1.7 | < 1.4 |
| 20–29 | > 2.4 | 2.0–2.4 | 1.7–2.0 | 1.4–1.7 | < 1.4 |
| 30–39 | > 2.3 | 1.9–2.3 | 1.6–1.9 | 1.3–1.6 | < 1.3 |
| 40–49 | > 2.2 | 1.8–2.2 | 1.5–1.8 | 1.2–1.5 | < 1.2 |
| 50–+ | > 2.1 | 1.7–2.1 | 1.4–1.7 | 1.1–1.4 | < 1.1 |
Norms as reproduced by Topend Sports. Published Cooper norm tables vary between sources, so treat the rating as a rough guide.
VO2max by 12-minute distance
| Distance | Miles | Pace /km | VO2max |
|---|---|---|---|
| 1600 m | 0.99 | 7:30 | 24.5 |
| 1800 m | 1.12 | 6:40 | 29.0 |
| 2000 m | 1.24 | 6:00 | 33.4 |
| 2200 m | 1.37 | 5:27 | 37.9 |
| 2400 m | 1.49 | 5:00 | 42.4 |
| 2600 m | 1.62 | 4:37 | 46.8 |
| 2800 m | 1.74 | 4:17 | 51.3 |
| 3000 m | 1.86 | 4:00 | 55.8 |
| 3200 m | 1.99 | 3:45 | 60.3 |
| 3400 m | 2.11 | 3:32 | 64.7 |
| 3600 m | 2.24 | 3:20 | 69.2 |
How to run the test
- Warm up for 10 minutes with easy running and a few strides.
- Use a 400 m track so you can count laps; mark the final partial lap.
- Pace evenly. Starting too fast is the most common mistake.
- Retest every 6–12 weeks under similar conditions to track progress.
Compare with the beep test, VO2max from a race and your fitness age.
Last reviewed: September 2026 · Health disclaimer