Walking is a powerful way to check your aerobic health. It engages large muscle groups, increases heart rate, and boosts oxygen transport, enhancing cardiovascular endurance and lung capacity.
To evaluate your fitness, Cooper’s 12-Minute Run Test measures the distance you can walk in 12 minutes, offering valuable insights into your cardiovascular health and endurance. This easy-to-use calculator offers insights into your fitness level by helping you find out your VO2 max.
What Is The Cooper 12-Minute Run Test?
The Cooper 12-Minute Run Test, developed by Dr. Kenneth H. Cooper in 1968, is a widely recognized method for assessing aerobic fitness and cardiovascular endurance.
This test measures the distance an individual can run or walk in 12 minutes, providing an estimate of their VO2 max, which is the maximum amount of oxygen the body can utilize during intense exercise. VO2 max is a key indicator of aerobic fitness, with higher values reflecting better cardiovascular health and endurance.[1]
How to Perform the Cooper 12-Minute Run Test?
Here is a step-by-step guide on how to perform the Cooper 12-minute run test:
Equipment Needed
Ensure you have all the essentials to conduct the test accurately.
- Timing Device: A stopwatch or timer to measure the 12-minute duration.
- Measuring Device: A GPS watch or treadmill with distance tracking, or a pre-measured track or path.
- Appropriate Footwear and Clothing: Comfortable running shoes and breathable athletic wear.
- Water Bottle: For hydration before and after the test.
Procedure & Norms
Follow these steps for a reliable assessment of your cardiovascular fitness.
- Location: Ideally, perform the test on a 400-meter track for precise distance measurement. Alternatively, use a measured flat route or a treadmill.
- Warm-Up: Spend 5-10 minutes warming up with light jogging and dynamic stretches.
- Start the Test: Begin running or walking as soon as the timer starts.
- Monitor Pace: Maintain a steady pace throughout the 12 minutes.
- Record Distance: At the end of 12 minutes, note the total distance covered in meters or kilometers.
These steps will help you effectively measure your cardiovascular endurance and monitor your progress over time.
Unlock More Fitness Insights:
Cooper 12-Minute Run Test Results Ranking
Results for Males (in Meters)
|
Age Group |
Excellent |
Above Average |
Average |
Below Average |
Poor |
|
20-29 |
Over 2800 meters |
2400-2800 meters |
2200-2399 meters |
1600-2199 meters |
Under 1600 meters |
|
30-39 |
Over 2700 meters |
2300-2700 meters |
1900-2299 meters |
1500-1999 meters |
Under 1500 meters |
|
40-49 |
Over 2500 meters |
2100-2500 meters |
1700-2099 meters |
1400-1699 meters |
Under 1400 meters |
|
50+ |
Over 2400 meters |
2000-2400 meters |
1600-1999 meters |
1300-1599 meters |
Under 1300 meters |
Results for Females (in Meters)
|
Age Group |
Excellent |
Above Average |
Average |
Below Average |
Poor |
|
20-29 |
Over 2700 meters |
2200-2700 meters |
1800-2199 meters |
1500-1799 meters |
Under 1500 meters |
|
30-39 |
Over 2500 meters |
2000-2500 meters |
1700-1999 meters |
1400-1699 meters |
Under 1400 meters |
|
40-49 |
Over 2300 meters |
1900-2300 meters |
1500-1899 meters |
1200-1499 meters |
Under 1200 meters |
|
50+ |
Over 2200 meters |
1700-2200 meters |
1400-1699 meters |
1100-1399 meters |
Under 1100 meters |
How to Use These Results?
- Identify Your Age and Gender Group: Use the table corresponding to your demographic.
- Record Your Distance: Check the distance you covered in the 12 minutes.
- Evaluate Your Fitness Level: Compare your distance with the rankings to see how you perform relative to others in your group.
VO2 Max Percentiles
To better understand how your VO2 max measures up, it can be helpful to compare it against percentile ranges, which categorize fitness levels across different age groups and genders. Percentiles provide a relative gauge of your performance, showing where you stand compared to others.
In this section, we’ll explore VO2 max percentiles for both men and women, offering insights into what constitutes a high, average, or low VO2 max within various age brackets. By understanding these percentiles, you can better assess your fitness level and set realistic goals for improvement.
Your Percentile value indicates that if you are at the 75th percentile for VO2 max, it means your VO2 max value is higher than 75% of people in your age and gender group. This indicates that your cardiorespiratory fitness level is relatively high compared to others in the same demographic.
VO2 Max Percentiles for Men
|
Percentile |
Age 20-29 |
Age 30-39 |
Age 40-49 |
Age 50+ |
|
90th |
> 60 ml/kg/min |
> 56 ml/kg/min |
> 50 ml/kg/min |
> 45 ml/kg/min |
|
75th |
55-60 ml/kg/min |
50-56 ml/kg/min |
45-50 ml/kg/min |
40-45 ml/kg/min |
|
50th |
50-55 ml/kg/min |
45-50 ml/kg/min |
40-45 ml/kg/min |
35-40 ml/kg/min |
|
25th |
45-50 ml/kg/min |
40-45 ml/kg/min |
35-40 ml/kg/min |
30-35 ml/kg/min |
|
10th |
< 45 ml/kg/min |
< 40 ml/kg/min |
< 35 ml/kg/min |
< 30 ml/kg/min |
VO2 Max Percentiles for Women
|
Percentile |
Age 20-29 |
Age 30-39 |
Age 40-49 |
Age 50+ |
|
90th |
> 56 ml/kg/min |
> 52 ml/kg/min |
> 46 ml/kg/min |
> 42 ml/kg/min |
|
75th |
51-56 ml/kg/min |
47-52 ml/kg/min |
42-46 ml/kg/min |
38-42 ml/kg/min |
|
50th |
46-51 ml/kg/min |
42-47 ml/kg/min |
38-42 ml/kg/min |
34-38 ml/kg/min |
|
25th |
41-46 ml/kg/min |
37-42 ml/kg/min |
34-38 ml/kg/min |
30-34 ml/kg/min |
|
10th |
< 41 ml/kg/min |
< 37 ml/kg/min |
< 34 ml/kg/min |
< 30 ml/kg/min |
These percentiles represent typical VO2 max values and help assess where you stand compared to others in your age group. Higher values indicate better cardiovascular fitness.
Unlock More Fitness Insights:
Cooper 12-Minute Run Test Advantages
The Cooper’s Test offers numerous benefits, making it a valuable tool for assessing and improving aerobic fitness.
- Simple and Accessible: Easy to perform with minimal equipment required, making it suitable for a wide range of individuals.
- Time-Efficient: Takes only 12 minutes to complete, allowing for quick assessments of aerobic fitness.
- No Special Equipment Needed: Can be conducted on any flat, open surface, such as a track or a gym floor.
- Objective Measurement: Provides a clear, quantifiable measure of cardiovascular endurance based on distance covered.
- Comparative Analysis: Results can be easily compared to age and gender norms, helping individuals assess their fitness levels relative to others.
- Versatile Application: Useful for athletes, military personnel, and general fitness enthusiasts to track progress over time.
- Encourages Motivation: The test can serve as a goal-setting tool, encouraging individuals to improve their performance with regular training.
- Supports Training Plans: Helps identify areas for improvement, guiding individuals in designing effective training regimens.
Calculating VO2 Max Using the Cooper Test Results
To find out your VO2 max from the Cooper 12-Minute Fitness Test, you can use easy formulas based on the distance you covered. VO2 max shows how well your body uses oxygen during exercise, which is a key indicator of fitness.
VO2 Max Formulas
- For kilometers: VO2 max=(22.351×kilometers)−11.288
- For miles: VO2 max=(35.97×miles)−11.291
How to Calculate Your VO2 Max
- Complete the Cooper Test: Run or walk for 12 minutes and see how far you can go.
- Convert Distance: If you measure in meters, convert to kilometers (1 km = 1000 meters) or miles (1 mile = 1609.34 meters).
- Use the Formula: Plug your distance into the formula to calculate your VO2 max.
Example Calculation
- Distance Covered: 2.5 kilometers
- Calculation: VO2 max=(22.351×2.5)−11.288=44.4 ml/kg/min
Comparing Your Results
Once you have your VO2 max, you can compare it to fitness charts based on age and gender to see how you measure up.
A Word from Dr Workout
The 12-Minute Cooper Run Test is a simple and effective way to measure your aerobic fitness and track progress over time. By calculating your VO2 max, you can gain insights into your cardiovascular health and set clear fitness goals.
Cooper’s 12 minute run test test provides valuable benchmarks for improvement, making it a useful tool for anyone looking to enhance their endurance and overall health. Regular testing can motivate and guide your fitness journey.
References
- Cooper KH. A Means of Assessing Maximal Oxygen Intake: Correlation Between Field and Treadmill Testing. JAMA. 1968;203(3):201–204. doi:10.1001/jama.1968.03140030033008