VO2 Max from Cooper 12-Min Run

VO2max ≈ (distance in meters − 504.9) / 44.73. Cooper test estimates aerobic fitness.

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How to use this calculator

  • Run hard for exactly 12 minutes on flat surface.
  • Measure distance.
  • Enter + age + sex.

About this calculator

Cooper test (1968): run as far as possible in 12 minutes. Estimates VO2 max ≈ (m − 504.9) / 44.73. Average untrained adult: 35-45 mL/kg/min. Trained recreational: 50-60. Elite endurance athletes: 70-90+ (Lance Armstrong reportedly 84). VO2 max declines ~10% per decade after 30 in untrained adults; trained athletes lose only 5%. Best improved with high-intensity intervals.

Frequently asked

How accurate?+
Within 10-15% of lab-measured VO2 max. Underestimates for highly trained (Cooper formula was for general fitness).
Untrained doing it?+
Risky to run all-out. Walk-jog 12 min if needed. Better: VO2 from heart-rate ramp, like Bruce protocol.
Improving VO2 max?+
High-intensity interval training (4×4 min at 90% max HR with 3-min jog rest). Gains 10-15% in 6-8 weeks.
What's "elite"?+
Cross-country skier Bjørn Dæhlie measured at 96. Cyclist Greg LeMond: 92. Elite marathoner: 75-85.
Other tests?+
Bruce treadmill (clinical), Astrand bicycle, RAMP. Lab tests use mask + gas analyzer for true measurement.

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