12 Minute Cooper test
Whatever your fitness level you can determine your VO2 max with the 12 Minute Cooper Test. Run or walk for 12 minutes and use the tables to cross reference your distance.
What's The Point?
If you are looking for a simple way to assess your fitness youll find that you ca easily determine your VO2 max with the 12 minute Cooper Test.
VO2max is considered the best way to measure cardio fitness, so a simple test that anyone can do is to be welcomed.
What You Need
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A 400 metre track - marked every 100 metres
- A stopwatch
How Do You Perform The Test?
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Warm up thoroughly
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Walk/run as far as far as possible in 12 minutes
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Record the total distance covered (measured to the nearest 100 metres)
- Cool down
What Results You'll See
By taking the test at regular intervals you can monitor changes in your fitness level.
You can also compare your results with the following normative data for the Cooper Test:
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Male 13-14 | >2700m | 2400-2700m | 2200-2399m | 2100-2199m | <2100m |
| Females 13-14 | >2000m | 1900-2000m | 1600-1899m | 1500-1599m | <1500m |
| Males 15-16 | >2800m | 2500-2800m | 2300-2499m | 2200-2299m | <2200m |
| Females 15-16 | >2100m | 2000-2100m | 1700-1999m | 1600-1699m | <1600m |
| Males 17-19 | >3000m | 2700-3000m | 2500-2699m | 2300-2499m | <2300m |
| Females 17-20 | >2300m | 2100-2300m | 1800-2099m | 1700-1799m | <1700m |
The following table rates performance for athletes :
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Male 20-29 | >2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| Females 20-29 | >2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
| Males 30-39 | >2700mm | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
| Females 30-39 | >2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
| Males 40-49 | >2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| Females 40-49 | >2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
| Males >50 | >2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| Females >50 | >2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |
The following table rates performance for experienced athletes:
| Gender | Excellent | Above Average | Average | Below Average | Poor |
| Male | >3700m | 3400-3700m | 3100-3399m | 2800-3099m | <2800m |
| Females | >3000m | 2700-3000m | 2400-2999m | 2100-2399m | <2100m |
What's Being Measured Again?
This is a quick and easy test of your VO2 max.
