Cooper fitness test

The 12-minute run fitness test was developed by Dr. Ken Cooper in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. The Cooper test, as it’s also known, is still used today as a field test for determining aerobic fitness.

Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising. This test is still one of the basic fitness tests used by the military. It is also used by many coaches and trainers to determine cardiovascular fitness and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender.

What Is Cardiovascular Endurance?

In sports, cardiovascular endurance refers to an athlete’s ability to sustain prolonged exercise for minutes, hours, or even days. Endurance testing is a way to measure the efficiency of an athlete’s circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.

Endurance generally refers to aerobic endurance. Aerobic exercise requires oxygen to help supply the energy needed for exercise. The objective of endurance training, then, is to develop and improve the body systems that produce and deliver the energy needed to meet the demands of prolonged activity.

Calculate Your 12-Minute Run Test Results

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:

  • In Miles: VO2max = (35.97 x miles) – 11.29.
  • In Kilometers: VO2max = (22.351 x kilometers) – 11.288

After you complete the test, you can compare your results to the norms and recommendations for your age and gender.

vo2maxnormvalues

12-Minute Run Fitness Test Results

Instead of using the calculation and getting your VO2 max, you can use the distance you achieved to find how you rate.

Repeat the test at regular intervals to track your progress.

coopertestresults