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VO2 Max From Cooper Test Calculator

Work out vo2 max from cooper test instantly with clear inputs, formula shown and shareable results.

About VO2 Max From Cooper Test Calculator

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.

Formulas

Cooper equation

VO2max = (distance in metres - 504.9) / 44.73

Average speed

speed = distance / 12 minutes

Worked example

With the default values below, VO2 Max From Cooper Test Calculator returns Estimated VO2 Max of 42.4. Change any input above and every figure here is recalculated in your browser.

Inputs used

Distance covered in 12 minutesminimum 100 m
2,400 m
Ageaccepts 10–100 years
30 years

Results

Estimated VO2 Max
42.4 ml/(kg min)
Average Speed
12.00 km/h
Peak Aerobic Capacity
12.11 MET
Fitness Category
Above average

Step by step

  1. 1Values used
  2. 2Cooper equation
  3. 3Average speed
  4. 4Estimated VO2 Max= 42.4 ml/(kg min)
  5. 5Average Speed= 12.00 km/h
  6. 6Peak Aerobic Capacity= 12.11 MET
  7. 7Fitness Category= Above average

Assumptions and limits

  • The result is derived only from the 2 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • 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.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

How should I pace the twelve minutes?

Evenly, at the hardest sustainable effort. Starting too fast collapses the second half and understates your capacity.

Is the Cooper test suitable for beginners?

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.

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