The Cooper Test is a simple 12-minute run used to estimate your VO₂ max. Just run as far as you can in 12 minutes, then enter your distance to see how your aerobic fitness compares to others your age. It's a quick, science-backed way to gauge your endurance.
| Age → Rating ↓ |
20-24 | 25-29 | 30-34 | 35-39 | 40-44 | 45-49 | 50-54 | 55-59 | 60-64 |
|---|---|---|---|---|---|---|---|---|---|
| Excellent | >62 | >59 | >56 | >54 | >51 | >48 | >46 | >43 | >40 |
| Very Good | 57-62 | 54-59 | 52-56 | 49-54 | 47-51 | 44-48 | 40-43 | 37-40 | 37-40 |
| Good | 51-56 | 49-53 | 46-51 | 44-48 | 42-46 | 39-43 | 37-41 | 35-39 | 33-36 |
| Average | 44-50 | 43-48 | 41-45 | 39-43 | 36-41 | 35-39 | 31-34 | 31-34 | 29-32 |
| Fair | 38-43 | 36-42 | 35-40 | 33-38 | 32-35 | 30-34 | 28-32 | 27-30 | 24-28 |
| Poor | 32-37 | 31-35 | 29-34 | 28-32 | 26-31 | 25-29 | 24-27 | 22-26 | 21-24 |
| Very Poor | <32 | <31 | <29 | <28 | <26 | <25 | <24 | <22 | <21 |
| Age → Rating ↓ |
20-24 | 25-29 | 30-34 | 35-39 | 40-44 | 45-49 | 50-54 | 55-59 | 60-64 |
|---|---|---|---|---|---|---|---|---|---|
| Excellent | >51 | >49 | >46 | >44 | >41 | >38 | >36 | >33 | >30 |
| Very Good | 47-51 | 45-49 | 43-46 | 41-44 | 38-41 | 36-38 | 33-36 | 31-33 | 28-30 |
| Good | 42-46 | 41-44 | 38-42 | 36-40 | 34-37 | 31-33 | 28-30 | 25-27 | 25-27 |
| Average | 37-41 | 36-40 | 34-37 | 32-35 | 30-33 | 28-30 | 24-27 | 21-24 | 19-21 |
| Fair | 32-36 | 31-35 | 30-33 | 28-31 | 27-29 | 25-27 | 20-23 | 18-20 | 16-18 |
| Poor | 27-31 | 26-30 | 25-29 | 24-27 | 23-26 | 22-24 | 19-20 | 18-19 | 16-16 |
| Very Poor | <27 | <26 | <25 | <24 | <22 | <21 | <19 | <18 | <16 |
