Evaluate your aerobic fitness with Cooper's 12-minute run test. Enter distance, gender, and age to see your VO2 max and performance rating.
The Cooper test was developed by Dr. Kenneth H. Cooper in 1968 for the US military. It remains one of the most widely used field tests for aerobic fitness assessment worldwide.
Warm up for 5–10 minutes with light jogging. Run on a flat surface (track is ideal). Pace yourself — starting too fast leads to burnout. Stay hydrated but avoid eating a large meal within 2 hours before the test.
On average, men have higher VO2 max values due to greater lung capacity, more hemoglobin, and larger hearts. Gender-specific norms ensure fair comparison within demographic groups.