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Cooper Test Calculator

Calculate your fitness level based on the Cooper test (12-minute run test)

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Cooper test calculator

The Cooper test is one of the most well-known and widely used fitness tests in the world. The test measures how far you can run in 12 minutes and uses the result to estimate your fitness level (VO2 max). The test was developed by Dr. Kenneth Cooper in 1968 for the US military.

How to perform the Cooper test

Find a flat surface โ€“ preferably a 400-meter athletics track. Warm up thoroughly for 10-15 minutes with easy jogging and dynamic stretches. Start the timer and run as far as you can in exactly 12 minutes. Maintain a steady pace โ€“ avoid sprinting at the start. Record the distance covered in meters.

Assessment scale

Your result is assessed as follows: Rating 1 (below 25 ml/kg/min) is very low, rating 2 (25-33) is below average, rating 3 (33-42) is average, rating 4 (42-52) is above average, and rating 5 (above 52) is excellent. These values apply to adult men โ€“ women typically have 10-15% lower values.

Typical Cooper test results

An untrained person typically runs 1,600-2,000 meters in 12 minutes. A recreational runner covers 2,200-2,600 meters, a well-trained runner 2,600-3,000 meters, and elite athletes can exceed 3,200 meters.

Frequently Asked Questions

What is a good Cooper test distance?

For adult men, 2,400-2,800 meters is a good result (average to above average). For women, 2,000-2,400 meters is comparably good. A distance above 2,800 meters for men and above 2,400 meters for women is considered excellent.

Can I do the Cooper test on a treadmill?

Yes, you can do the Cooper test on a treadmill, but results may differ from outdoor testing. Treadmills eliminate wind resistance and often have a slightly cushioned surface. For the most accurate result, it is recommended to set the treadmill to 1% incline to simulate outdoor conditions.

How often should I do the Cooper test?

It is recommended to do the Cooper test every 6-8 weeks to track your fitness development. Perform the test under similar conditions โ€“ same track, time of day and warm-up. Avoid testing when tired or ill, as this gives unreliable results.

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