Cooper test (VO2 max)

The client runs (or mixes running and walking) as far as they can in 12 minutes. Enter the distance, age and sex to estimate VO2 max and see the rating.

years
m
In metres. E.g. 6 laps of a 400 m track = 2,400 m (1.5 miles ≈ 2,414 m)
Estimated VO2 max
40.1
ml/kg/min
Very poor< 1,900 m
Poor1,900–2,090 m
Average2,100–2,400 m
Good2,410–2,510 m
Excellent≥ 2,520 m

Approximate rating. Use it to track the same client over time.

How it works

  1. VO2 max (ml/kg/min) = (distance in metres − 504.9) ÷ 44.73 (Cooper, 1968).
  2. The rating compares the distance with ranges by sex and age, from 13 to 59.
  3. Run the test on a track or a flat, measured course after a warm-up, and repeat it under the same conditions to compare.

FAQ

Is the Cooper test suitable for beginners?

It's a maximal test. For sedentary clients or those with risk factors, choose a submaximal test or get medical clearance first.

Can I do it on a treadmill?

Yes, at a 1% incline to make up for the lack of wind resistance, but the result isn't directly comparable with a track test.

In Trainer Fácil you track your client's progress and build running plans in phases.

More tools

Free

Client progress report

Compare two assessments and generate a before-and-after image to send to your client.

Open tool