12 Minute Run Test Calculator
Turn the distance you cover in twelve minutes into an estimated VO₂max and a fitness rating for your age and gender.
Test details
years
m
miles
Estimated VO₂max
--ml/kg/min
--
Aerobic capacity--
Average speed--
Pace per km--
Predicted 1.5 mile time--
VO₂max norms (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| Men | |||||
| 20–29 | 33 | 37 | 42 | 46 | 53+ |
| 30–39 | 31 | 35 | 41 | 45 | 50+ |
| 40–49 | 30 | 33 | 39 | 43 | 48+ |
| 50–59 | 26 | 31 | 36 | 41 | 46+ |
| 60+ | 20 | 26 | 32 | 36 | 45+ |
| Women | |||||
| 20–29 | 24 | 29 | 33 | 37 | 42+ |
| 30–39 | 20 | 23 | 27 | 32 | 37+ |
| 40–49 | 17 | 20 | 25 | 29 | 33+ |
| 50–59 | 16 | 19 | 22 | 25 | 30+ |
| 60+ | 15 | 18 | 21 | 24 | 28+ |
Values are the lower limit of each band.
How the Cooper 12 minute run works
VO₂max = (distance in metres − 504.9) ÷ 44.73
…
Getting a fair score
…
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This tool is for general information and fitness planning only and is not a medical diagnosis.
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