Cooper 12-Minute VO2 Max Calculator
Enter the distance you covered in 12 minutes. The calculator applies the Cooper field-test equation and shows an estimated VO2 max, average speed, and pace.
Cooper field-test estimate
— mL/kg/min
Based on your 12-minute distance.
- Distance
- —
- Average speed
- —
- Pace per km
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- Pace per mile
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An estimate from a field-test equation, not a laboratory measurement or medical assessment.
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How the Cooper VO2 max estimate works
The Cooper test is a 12-minute field test. Enter the total distance from a completed test and the calculator converts it to meters before applying the published distance equation.
Age and sex are saved only as context for your result. They do not change this equation, and this page does not grade the result or set a target.
VO2 max is expressed as milliliters of oxygen per kilogram of body mass per minute. A field-test result is an estimate, so use the same route and conditions when comparing your own results over time.
estimated VO2 max = (distance in meters − 504.9) ÷ 44.73 This calculator reports a field-test estimate, not a diagnosis or medical assessment. Stop a test if you feel unwell and seek qualified guidance when appropriate.
Cooper KH. A means of assessing maximal oxygen intake (JAMA, 1968) ↗Topend Sports: Cooper 12-minute run test protocol and equation ↗
Cooper 12-minute test FAQ
What do I enter in this VO2 max calculator?
Enter the total distance covered during a completed 12-minute run and choose meters, kilometers, or miles. Age and sex are optional context and do not alter the Cooper equation.
Does age or sex change the result?
No. This calculator uses the distance-only Cooper equation. Age and sex appear only in the result context so you can keep test records distinct.
Is the result a laboratory VO2 max measurement?
No. It is a field-test estimate calculated from distance. A laboratory measurement directly analyzes respiratory gases during exercise.
Can I enter miles or kilometers?
Yes. The calculator accepts meters, kilometers, or miles and converts the value to meters before applying the equation.
How are pace and speed calculated?
Average speed is distance divided by 12 minutes. Pace is the time needed per kilometer and per mile at that same average speed.