The aim of this test is to run as far as possible in exactly 12 minutes. The distance covered will then give a rough estimate of your fitness (see table below). Try to run in a constant speed. If you get too tired, slow down or walk for a while.
The Cooper Test is not very useful to compare yourself with others. Instead, use it to measure your own progress. Run the test every few months to keep track of your condition. It helps to keep a logbook where you record the distance covered in each run.
Who can do the test?
Note that the Cooper Test is only recommended for trained persons because it demands your maximum effort.
If you are not fit, don’t run the test.
Cooper Test Table
This Cooper Test table gives an indication of your physical fitness, which depends on your sex and age, and the distance covered in 12 minutes.
| Age group | Sex | Very good | Good | Average | Bad | Very bad |
|---|---|---|---|---|---|---|
| 13-14 year | Male | >2700 m | 2400 – 2700 m | 2200 – 2400 m | 2100 – 2200 m | <2100 m |
| Female | >2000 m | 1900 – 2000 m | 1600 – 1900 m | 1500 – 1600 m | <1500 m | |
| 15-16 year | Male | >2800 m | 2500 – 2800 m | 2300 – 2500 m | 2200 – 2300 m | <2200 m |
| Female | >2100 m | 2000 – 2100 m | 1700 – 2000 m | 1600 – 1700 m | <1600 m | |
| 17-20 year | Male | >3000 m | 2700 – 3000 m | 2500 – 2700 m | 2300 – 2500 m | <2300 m |
| Female | >2300 m | 2100 – 2300 m | 1800 – 2100 m | 1700 – 1800 m | <1700 m | |
| 20-29 year | Male | >2800 m | 2400 – 2800 m | 2200 – 2400 m | 1600 – 2200 m | <1600 m |
| Female | >2700 m | 2200 – 2700 m | 1800 – 2200 m | 1500 – 1800 m | <1500 m | |
| 30-39 year | Male | >2700 m | 2300 – 2700 m | 1900 – 2300 m | 1500 – 1900 m | <1500 m |
| Female | >2500 m | 2000 – 2500 m | 1700 – 2000 m | 1400 – 1700 m | <1400 m | |
| 40-49 year | Male | >2500 m | 2100 – 2500 m | 1700 – 2100 m | 1400 – 1700 m | <1400 m |
| Female | >2300 m | 1900 – 2300 m | 1500 – 1900 m | 1200 – 1500 m | <1200 m | |
| >50 year | Male | >2400 m | 2000 – 2400 m | 1600 – 2000 m | 1300 – 1600 m | <1300 m |
| Female | >2200 m | 1700 – 2200 m | 1400 – 1700 m | 1100 – 1400 m | <1100 m |
The following two graphs show the same information for male and female runners.
Cooper for Athletes
For very experienced athletes, especially long-distance runners, an adapted table should be used. Here is a Cooper Test table to test the condition of experienced runners who are used to cover long distances.
| Sex | Very good | Good | Average | Bad | Very bad |
|---|---|---|---|---|---|
| Male | >3700 m | 3400 – 3700 m | 3100 – 3400 m | 2800 – 3100 m | <2800 m |
| Female | >3000 m | 2700 – 3000 m | 2400 – 2700 m | 2100 – 2400 m | <2100 m |
After the test
Was your condition very bad? Maybe it’s time to get some exercise to improve you health. Start running, go swimming, play tennis or any other sport. Do aerobics, go to the gym for a workout, move your body. A good condition helps to keep you healthy. And of course, also watch your weight (is your body-mass index BMI in the normal range?) and stick to a healthy diet. Then do the Cooper Test again.
Is your condition better now?
The Cooper Test was designed by Kenneth H. Cooper in 1968.