Cooper test calculator
Run as far as you can in 12 minutes, type the distance in meters, and get your VO2max, your maximal aerobic speed and the race times they predict.
- Maximal aerobic speed
- 7.7 mph (12.4 km/h)
- Average pace
- 8:03 /mi
Predicted race times
- 5K
- 26:17
- 10K
- 55:14
- Half marathon
- 2:03:18
- Marathon
- 4:20:45
VO2max
35.97 × 1.49 mi − 11.29
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How to run the Cooper test
- Warm up 10 to 15 minutes, with a few short strides.
- On a 400 m track, run as far as you can in 12 minutes, at an even effort.
- Count the laps × 400 m, plus the last partial lap.
- Type the distance here.
Cooper test chart
| Distance (m) | VO2max | MAS | Pace /mi | 10K |
|---|---|---|---|---|
| 1,600 | 24.5 | 8.3 km/h (5.1 mph) | 12:04 | 1:25:23 |
| 1,800 | 28.9 | 9.3 km/h (5.8 mph) | 10:44 | 1:15:14 |
| 2,000 | 33.4 | 10.3 km/h (6.4 mph) | 9:39 | 1:07:10 |
| 2,200 | 37.9 | 11.4 km/h (7.1 mph) | 8:47 | 1:00:38 |
| 2,400 | 42.4 | 12.4 km/h (7.7 mph) | 8:03 | 55:14 |
| 2,600 | 46.8 | 13.4 km/h (8.3 mph) | 7:26 | 50:41 |
| 2,800 | 51.3 | 14.5 km/h (9.0 mph) | 6:54 | 46:48 |
| 3,000 | 55.8 | 15.5 km/h (9.6 mph) | 6:26 | 43:28 |
| 3,200 | 60.2 | 16.5 km/h (10.3 mph) | 6:02 | 40:34 |
| 3,400 | 64.7 | 17.6 km/h (10.9 mph) | 5:41 | 38:01 |
| 3,600 | 69.2 | 18.6 km/h (11.6 mph) | 5:22 | 35:45 |
FAQ
What VO2max is 2,400 m in 12 minutes?
42.4 ml/kg/min. 2,400 m is 1.49 miles: 35.97 × 1.49 − 11.29. Your maximal aerobic speed is about 7.7 mph (12.4 km/h).
What 10K time does a 2,800 m Cooper test predict?
About 46:48, with 22:17 for a 5K and 1:44:26 for a half marathon. That is a maximal aerobic speed of 14.5 km/h, held at a lower share over longer races.
How is VO2max calculated from the Cooper test?
With Kenneth Cooper's 1968 regression: VO2max = 35.97 × miles run in 12 minutes − 11.29, in ml/kg/min. It was built by comparing the 12-minute run with treadmill tests.