Cooper Test
Run your best time!
Updated Jan 2026
What Is the Cooper Test? (12-Minute Run and 1.5-Mile Run)
The Cooper Test is a maximum-effort running test designed by Kenneth Cooper, MD, to measure your cardiorespiratory fitness. The test has a strong correlation with VO₂ max lab testing, which makes the 12-minute run or the 1.5-mile run version of the Cooper Test a leading self-test for VO₂ max (1, 3).
If you want to know whether your cardio fitness level is optimal for athletic performance and overall health benefits, this test will give you a reliable answer. If the test shows you need to improve, you'll have a specific target time or distance to aim for next time.
Why the Cooper Test Is Widely Used to Measure Fitness
Through the Cooper Institute, large-scale testing of tens of thousands of people produced reliable age- and sex-based standards that are still used today.
Law enforcement agencies adopted the Cooper test to screen and train officers. Professional and college soccer teams have used it for tracking player conditioning, with historical success in top programs, and the military made the 1.5-mile run a standard part of fitness testing across branches.
Both the 1.5-mile and 12-minute run have endured for decades because they are simple, repeatable, and effective in real-world settings.
Ready to see where you stand? Here are 1.5-mile run age-group standards from the Cooper Institute, plus benchmarks for Navy SEALs and the FBI.
Competitive age-group standards for the Cooper 1.5-mile run, shown for women and men alongside FBI and Navy SEAL performance benchmarks for context.
How the Cooper Test Measures VO₂ Max
The Cooper Test estimates VO₂ max for the 12-minute run and the 1.5-mile run using simple distance or time-based equations.
View calculation formulas
12-Minute Run: VO₂max = (Distance in meters - 504.9) / 44.73
1.5 Mile Run: VO₂max = (483 / Time in minutes) + 3.5
Use the calculator below to convert your test result instantly. No manual calculation needed.
12-Minute Run vs. 1.5-Mile Run: Which Test To Use?
- Both versions are equally accurate for VO2 max testing.
- Choose the 12-minute run if you run slower than 8:00 / mile (or 5:00 / km). You'll finish more quickly than you would for the 1.5-mile run. The challenge is there's no finish line to aim for with a time-based test.
- Choose the 1.5-mile run if you run faster than 8:00 / mile. You'll have a defined finish line and you'll finish sooner than with the 12-minute run.
*Please note that the Cooper test is very strenuous. Check with your health care provider before attempting maximum exercise testing.*
Cooper Test Calculator (12-Minute or 1.5-Mile Run → VO₂ Max)
Cooper test VO₂ Max Calculator
Calculate Your VO₂ Max from the 12-Minute or 1.5-Mile Run Test
Cooper Test VO₂ Max Calculator
Complete either the 12-minute run or 1.5-mile run test to calculate your VO₂ max below.
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🎯 Your VO₂ Max Is Just the Beginning
You’ve seen where you rank by age and health risk. The full analysis shows what separates you from the next tier and how to close the gap.
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Combine your VO₂ max and weekly activity level to unlock your full fitness achievement badge, projected health gains, and tier.
🔬 Methodology & Sources
How Your VO₂ Max Is Estimated:
Research Citations
Fitness Classifications
Tier categories based on age and sex-adjusted percentiles from population fitness studies (Mandsager et al., 2018; Kokkinos et al., 2022).
Note: This calculator uses the original Cooper test formulas validated across multiple populations. The 12-minute test works well for all fitness levels, while the 1.5-mile test is preferred for those who can maintain steady running pace.
Cooper test Charts By age
Below are the 1.5-mile run scoring charts for women and men. Find your age group in the left column, then scan across to see the run times that match each fitness category and peer percentile score. If you're using the 12-minute run, the miles and km-based charts are just below this section.
These 1.5-mile run ranges were derived by converting Mandsager et al. (2018) VO₂ max thresholds using the standard Cooper VO₂ max equation, aligning age-specific performance ranges with established health-risk categories.
Before testing, you can set a target time or distance based on how you compare to others your age. After testing, the same chart shows how much farther or faster you need to go to move up a category.
The bottom row shows how health risk can improve by graduating between categories. The largest shift occurs between Poor (highest risk) and Fair, where mortality risk is substantially lower.
These risk estimates aren’t guarantees of your future health, but they give you a research-backed starting point for setting performance-driven goals.
Next are the target distances in miles for the 12-minute run, organized in the same way by age group, health risk and survival rate. A treadmill (set at a 1% grade) or a fitness watch with GPS would work to measure the distance.
These 12-minute run ranges were derived using the same method, converting Mandsager et al. (2018) VO₂ max thresholds with the standard Cooper VO₂ max equation.
Finally, here are the kilometer charts for men and women. These are especially useful if you take the test on a track. Instructions to measure the distance are below the charts.
12-minute run charts with distances in kilometers (km).
How to Measure Your 12-Minute Run on a Track
The markers show measurement points on a track to help calculate your 12-minute run distance.If you're using a track and a stopwatch for the 12-minute run, be sure to count your laps and notice your finish line position at the end of the run so you can add up your meters for the test.
For example, 6 complete laps + 100 extra meters is (6 x 400) + 100 = 2500 meters. Then convert the meters you ran to kilometers by putting a decimal between the first two digits. 2500 meters is 2.50 km.
Three Steps To run your best Cooper Test!
Step 1: Pre-Test Warm-up
Rob Cowell, PT demonstrates warm-up exercises in this YouTube video.
A thorough warm-up is essential before maximum effort if you're looking for your best possible performance.
The warm-up takes about 10-15 minutes.
I get my heart rate up enough to prepare my muscles and feel warmed up, but not so much to take energy from the test itself.
Warm-up structure
I recommend starting with a brisk walk or a brief light jog, followed by calisthenics and stretching exercises to wake up and activate your running muscles. Running drills mixed with stride cycles and leg swings are also helpful. My running drills are A-skips, carioca, high knees, and backward running. I get my heart rate up enough to prepare my muscles and feel warmed up, but not so much to take energy from the test itself.
Step 2: Find your best pace for the Cooper Test
Prepare for the Cooper test with this workout.When you know your pace, you can get through the gauntlet of the Cooper Test with your best result. To find your best pace, I recommend a prep workout a week before the test.
Trained athletes run interval workouts to practice their racing pace over shorter distances with rest breaks between runs (4-5). We can use the same method to identify your pace for the Cooper test.
After warming up, run two 1/2 mile runs and two 1/4 mile runs at your expected pace for the test. Take a recovery jog of equal time after each run. For the first 1/2 mile, take your best guess at your pace.
When you finish, jog or walk/jog the same amount of time you ran, then run half mile number two. The second run should come out near an optimal target pace for the Cooper Test. Focus on holding that pace for the 1/4 mile runs as you finish the workout.
If you’re going to run the 12-minute test, you can do the same workout by running 4 minutes x 2 plus 2 minutes x 2 at the pace you expect to run for the test, with equal time jogs between your runs.
Running on a track makes it easier to check your pace.
Pacing rehearsal workouts help you dial in your effort before the Cooper 1.5-mile or 12-minute run.
If you have a track available for this workout (and the test itself), it will help with pacing. If you were too fast or slow in the first half of the lap, you can correct your pace at the halfway point, before you get too far off your target pace.
After you finish the workout, make note of the average pace you could run in the later stages of the workout so you can aim for this pace in the test. Divide your 1/4 mile pace by two so you know your goal pace for the first 1/2 lap of the test.
Step 3: Stay on pace during the Cooper Test
Get coaching tips from my personal experience with this test (as a former competitive distance runner).
Now that we have a solid warm-up session and a road map for the test, we’ll look at the tips to stay on pace during the run. Efficiency is king in the Cooper Test.
The better you can mentally adjust during the test to keep yourself near a constant speed, the better your finish time will be.
Building up the adrenaline for maximum effort makes it easy to start too fast. The earlier you can catch the error and correct yourself, the less wasted energy. I recommend using a track and knowing your goal time at the 200-meter mark. Then you can adjust early on if needed. Settle into your best pace and relax.
To get your best time, avoid starting too fast.The Cooper test becomes challenging at the halfway point when you’re putting in a hard effort while still being far from the finish line. Focus on holding a constant effort and letting go of unnecessary tension. Staying constant despite fatigue is an excellent athletic discipline you can develop through cardio training.
'Push on the gas' to maintain your pace.With increasing fatigue around the one-mile mark, it's most difficult to hang on to your pace. It's too early to sprint to the finish line, so stay as relaxed as possible and 'push on the gas'. It may feel like you're going faster when you push on the gas, but the extra energy is keeping you from slowing down.
As you near the finish in the last 1/4 mile, use the rest of your adrenaline for a final surge to the finish.
The same tips will work for the 12-minute run. Maintain a strong effort and wait for the final 3-4 minutes to push on the gas. Scroll down to compare your time with age group standards.
Top 7 Cooper Test Execution Tips
- Warm up thoroughly without overdoing it.
- Run on a track if possible.
- Run a prep workout first to find your pace for the test.
- Try not to start too fast.
- Fine-tune your pace ASAP if needed.
- Relax and hold a constant strong effort.
- 'Push on the gas' to maintain your speed.
How Accurate Is the Cooper Test for VO₂ Max?
The Cooper Test shows strong to very strong correlations with laboratory-measured VO₂ max in young to middle-aged adults. It’s reliable when you execute the test properly as described above. Sustain a steady effort that reaches your maximum at 1.5 miles or 12 minutes.
The Cooper Test excels at ranking cardiorespiratory fitness and tracking personal changes. If you test at 45 mL/kg/min today and 48 mL/kg/min three months later, that improvement is real and meaningful. But if you need absolute precision, laboratory testing with direct gas exchange analysis remains the reference standard.
For most recreational athletes and fitness-focused adults, the Cooper Test provides more than enough accuracy for health assessment and training decisions. Run at a maximal sustainable effort, choose flat terrain, and minimize pacing errors to ensure an accurate score.
If running is not an option, the Rockport Walking Test provides a validated alternative. Smartwatches offer convenient trend tracking, though with lower individual precision.
Frequently Asked Questions for the Cooper test
Is the Cooper Test safe for beginners?
The Cooper Test requires near-maximal effort. If you’re new to intense exercise, have been sedentary, or have cardiovascular risk factors, consult with a healthcare professional before attempting an all-out test.
If you don’t have regular running experience or prefer a lower-stress option, consider starting with the Rockport Walking Test or 3-Minute Step Test to establish your baseline. These tests are well-validated, safer for beginners, and provide useful insight into aerobic fitness before progressing to maximal efforts.
Can I use a treadmill for the Cooper Test?
Yes, a treadmill will work if you’re comfortable maintaining a steady pace during an intense effort. Set the treadmill to a 1% incline to simulate outdoor running resistance. A 400-meter track or a flat, accurately measured outdoor route (using GPS) are reliable alternatives.
How often should I repeat the Cooper Test?
To measure progress during active training, retest after 12 weeks. Testing more frequently rarely shows meaningful improvement and can interfere with recovery or training consistency. For long-term health tracking, repeating the test once per year will confirm maintenance or detect a decline in cardiorespiratory fitness.
How can I improve my Cooper Test score?
A better Cooper Test score comes by improving your aerobic capacity, feeling comfortable with maximum effort tests, and refining your pacing. Start with steady running to build an aerobic base, and include periodic high-intensity workouts to develop a tolerance for high-end efforts.
The prep workout described in this article will help you practice pacing under fatigue. Train 3-4 times per week for 12 weeks before retesting. See detailed training strategies →
Rob Cowell, PT, is a physical therapist with 29 years of clinical experience and the founder of Why I Exercise (est. 2009). He specializes in evidence-based fitness, movement coaching, and long-term conditioning. Rob continues to train and test his own fitness through running and calisthenics, including a 19:43 5K at age 52.
References
1) Cooper KH. A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA. 1968 Jan 15;203(3):201-4. PMID: 5694044.
2) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.
3) The Cooper Institute; 50 Years of the 12-Minute Run; https://www.cooperinstitute.org/blog/50-years-of-the-cooper-12-minute-run
4) Casado, A, F González-Mohíno et al. "Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review". International Journal of Sports Physiology and Performance 17.6 (2022): 820-833. <https://doi.org/10.1123/ijspp.2021-0435>. Web. 28 Mar. 2023.
5) Filipas L, Bonato M, Gallo G, Codella R. Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners. Scand J Med Sci Sports. 2022 Mar;32(3):498-511. doi: 10.1111/sms.14101. Epub 2021 Nov 25. PMID: 34792817; PMCID: PMC9299127.
6) Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. 2013 Sep 16;8(9):e73182. doi: 10.1371/journal.pone.0073182. PMID: 24066036; PMCID: PMC3774727.
7) Helm, Macy M.; Carrier, Bryson; Davis, Dustin W.; Cruz, Kyle; Barrios, Brenna; and Navalta, James W. (2021) "Validation of the Garmin Fenix 6S Maximal Oxygen Consumption (VO2max) Estimate," International Journal of Exercise Science: Conference Proceedings: Vol. 14: Iss. 1, Article 29. Available at: https://digitalcommons.wku.edu/ijesab/vol14/iss1/29
8) Düking P, Van Hooren B, Sperlich B. Assessment of Peak Oxygen Uptake with a Smartwatch and its Usefulness for Training of Runners. Int J Sports Med. 2022 Jun;43(7):642-647. doi: 10.1055/a-1686-9068. Epub 2022 Jan 30. PMID: 35094376; PMCID: PMC9286863.
9) Passler S, Bohrer J, Blöchinger L, Senner V. Validity of Wrist-Worn Activity Trackers for Estimating VO2max and Energy Expenditure. Int J Environ Res Public Health. 2019 Aug 22;16(17):3037. doi: 10.3390/ijerph16173037. PMID: 31443347; PMCID: PMC6747132.
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