Cooper Test • VO2 Max Simulator
Calculate your VO2 Max and your MAS with our Cooper test simulator. The reference 12-minute endurance test. For a complete article, visit our dedicated page.
Timer - 12 minutes
Your information
Distance covered in 12 minutes
Cooper Test Standards
| Age range | Sex | Excellent | Good | Average | Poor | Very poor |
|---|---|---|---|---|---|---|
| 13-19 years | M | > 2800m | 2400-2800m | 2200-2399m | 1600-2199m | < 1600m |
| 20-29 years | M | > 2800m | 2400-2800m | 2200-2399m | 1600-2199m | < 1600m |
| 30-39 years | M | > 2600m | 2200-2600m | 2000-2199m | 1500-1999m | < 1500m |
| 40-49 years | M | > 2400m | 2000-2400m | 1800-1999m | 1400-1799m | < 1400m |
| 50+ years | M | > 2200m | 1900-2200m | 1700-1899m | 1300-1699m | < 1300m |
| 13-19 years | F | > 2700m | 2200-2700m | 1800-2199m | 1500-1799m | < 1500m |
| 20-29 years | F | > 2700m | 2200-2700m | 1800-2199m | 1500-1799m | < 1500m |
| 30-39 years | F | > 2500m | 2000-2500m | 1700-1999m | 1400-1699m | < 1400m |
| 40-49 years | F | > 2300m | 1900-2300m | 1600-1899m | 1300-1599m | < 1300m |
| 50+ years | F | > 2100m | 1800-2100m | 1500-1799m | 1200-1499m | < 1200m |
Frequently asked questions about the Cooper Test
How does the Cooper test simulator work?
Our Cooper test simulator includes a 12-minute timer and automatically calculates your VO2 Max and your MAS based on the distance covered. Simply enter your age, sex, and the distance covered to get a personalized classification of your physical condition.
What is the formula for calculating VO2 Max with the Cooper test?
The formula used is: VO2 Max (ml/kg/min) = (22.351 × distance in km) - 11.288. This scientifically validated formula estimates your maximum oxygen consumption based on the distance covered in 12 minutes.
How do I interpret the Cooper test results?
The results are classified into 5 levels: Excellent, Good, Average, Poor, and Very poor. These classifications vary according to your age and sex. Check the standards table above to assess your performance and track your progress over time.
What is the difference between the Cooper test and the Luc Léger test?
The Cooper test runs for 12 minutes at a free pace, whereas the Luc Léger test is progressive with imposed speed levels. The Cooper measures overall endurance while the Luc Léger measures MAS more precisely. The two tests are complementary for assessing physical condition.
How often should I take the Cooper test?
It is recommended to take the Cooper test every 6 to 8 weeks to track your progress. Avoid doing it too frequently as it is very physically demanding and requires good recovery. Make sure you are well rested and in good health before taking the test.
Can I use this simulator to prepare for an exam?
Yes, our simulator is ideal for preparing for exams that include the Cooper test (police, firefighters, military, etc.). It lets you train with the timer and track your progress against the required standards. Set a distance goal and use the simulator regularly to measure your progress.
Going further
Discover our other resources to improve your physical condition and optimize your preparation:
Tests and Assessments
Did you know? By combining the Cooper and Luc Léger tests, you get a complete assessment of your physical condition. The Cooper measures your overall endurance while the Luc Léger precisely determines your MAS.
