Field test
Cooper 12-minute test
Run (or jog/walk mix if needed) as far as you can in 12 minutes on a flat course, then convert distance to an estimated VO₂ max.
How to do it
- Warm up 8–12 minutes easy. Include a few short strides if you feel ready.
- Use a measured track, GPS watch, or known loop. Flat ground beats hills.
- Start the clock and cover as much distance as you can in exactly 12 minutes.
- Pace evenly — flying first kilometer then fading usually lowers the score.
- Cool down and note distance in metres or miles.
Formula (plain text)
VO2max ≈ (metres − 504.9) / 44.73
Example: 2800 m → (2800 − 504.9) / 44.73 ≈ 51.3 ml/kg/min.
Safety: This is a hard effort. Skip maximal testing when ill, injured, or advised against intense exercise. Stop for chest pain, faintness, or unusual breathlessness.
Also see the Rockport walk test if a hard run is not appropriate yet, and heart-rate zones for day-to-day training.