What is the Cooper 12-Minute Run Test?

The Cooper Test was developed by Dr. Kenneth Cooper in 1968 for the United States military as a simple field test of aerobic fitness. It measures the maximum distance a person can run or jog in exactly 12 minutes. The distance covered is then used to estimate VO2 Max using a validated regression equation. The test remains one of the most widely used fitness assessments in military, law enforcement, and athletic settings worldwide.

Because the test requires near-maximal effort, it tends to produce more accurate VO2 Max estimates than submaximal tests like the Rockport Walk Test, especially for moderately fit to highly fit individuals. However, it does require a baseline level of fitness and the ability to sustain hard running for 12 minutes.

How to perform the Cooper Test

Find a flat, measured surface such as a running track or a GPS-verified route
Warm up for 5 to 10 minutes with light jogging and dynamic stretching
Start a 12-minute timer and run at the fastest pace you can sustain for the full duration
Try to maintain a steady pace rather than sprinting and walking
Record the total distance covered in miles or kilometers

The Cooper Test formula

Miles: VO2 Max = 35.97 x distance (miles) - 11.29

Kilometers: VO2 Max = (distance in meters - 504.9) / 44.73

These formulas convert your 12-minute distance into an estimated VO2 Max in ml/kg/min. For example, covering 1.5 miles (2.4 km) yields an estimated VO2 Max of approximately 42.7 ml/kg/min, which is in the good-to-excellent range for most adults.

Try other methods

Not ready for a 12-minute run? The Rockport Walk Test requires only brisk walking. For a no-exercise estimate, try the simple estimation method. If you already have a VO2 Max value from a wearable or lab, use manual entry to see your percentile ranking.