Work out vo2 max from cooper test instantly with clear inputs, formula shown and shareable results.
The Cooper test measures how far you can run in twelve minutes and converts it with VO2max = (distance - 504.9)/44.73. Covering 2400 m gives 42.4 ml/kg/min, an average speed of 12 km/h. It needs no equipment beyond a track and a watch, which is why military and emergency services still use it.
Cooper equation
VO2max = (distance in metres - 504.9) / 44.73
Average speed
speed = distance / 12 minutes
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Evenly, at the hardest sustainable effort. Starting too fast collapses the second half and understates your capacity.
It is a maximal effort, so untrained people should build several weeks of base running first and get medical clearance if there is any cardiac risk.