The Cooper Test, also known as the Cooper 12-Minute Run Test, is a field test to assess an individual’s aerobic fitness and endurance.
It was developed by Dr. Kenneth H. Cooper, a physician and researcher, in the 1960s. The test involves running or walking as far as possible in 12 minutes.
Limitations of the Cooper Test:
- Subjectivity: The Cooper Test relies on participants to maintain a consistent pace throughout the 12-minute period. Variations in effort or pacing can affect the accuracy of the results.
- External Factors: Environmental conditions, such as weather and terrain, can influence performance. For instance, running on an incline may be more challenging than on a flat surface.
- Population Differences: Results can vary based on age, gender, and fitness levels. Interpretation should consider these factors for a more accurate assessment.
- Health Considerations: Individuals with certain health conditions or physical limitations may find the test challenging or inappropriate. It’s essential to consider the overall health status of participants.
If individuals are looking for a more comprehensive evaluation or need precise measurements, laboratory-based assessments such as VO2 max testing might be considered.
How to Perform the 12-Minute Run Test
The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12-minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period and is ideally carried out on a running track by placing cones at various distances to enable measuring of the distance however it can be performed on a field or park.
- Warm-up: Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.
- Speed: When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
- Distance: Record the total number of miles or kilometers you traveled in 12 minutes.
- Equipment: Stopwatch or timer to time the 12 minutes. Note that some running watches and fitness monitors have a 12-minute fitness test mode.
- Location: This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
- Safety: This is a strenuous fitness test and it’s recommended that is taken in account for the individual performing the test.
- Cool-Down: Perform a cool-down
12-Minute Run Fitness Test Results
To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:
- Kilometers: VO2max = (22.351 x kilometers) – 11.288
- Miles: VO2max = (35.97 x miles) – 11.29
Online calculation available here https://exrx.net/Calculators/MinuteRun
The chart below can be used to rate your results.
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Male 20-29 | over 2800 meters | 2400-2800 meters | 2200-2399 meters | 1600-2199 meters | under 1600 meters |
| Females 20-29 | over 2700 meters | 2200-2700 meters | 1800-2199 meters | 1500-1799 meters | under 1500 meters |
| Males 30-39 | over 2700 meters | 2300-2700 meters | 1900-2299 meters | 1500-1999 meters | under 1500 meters |
| Females 30-39 | over 2500 meters | 2000-2500 meters | 1700-1999 meters | 1400-1699 meters | under 1400 meters |
| Males 40-49 | over 2500 meters | 2100-2500 meters | 1700-2099 meters | 1400-1699 meters | under 1400 meters |
| Females 40-49 | over 2300 meters | 1900-2300 meters | 1500-1899 meters | 1200-1499 meters | under 1200 meters |
| Males 50 | over 2400 meters | 2000-2400 meters | 1600-1999 meters | 1300-1599 meters | under 1300 meters |
| Females 50 | over 2200 meters | 1700-2200 meters | 1400-1699 meters | 1100-1399 meters | under 1100 meters |