6-minute test · VMA, VO2max & level · built-in timer

Your VMA in 6 minutes. Timer included.

The half-Cooper test estimates your Maximal Aerobic Speed from the distance you cover in 6 minutes. Start the timer, enter your distance, and get your VMA, VO2max, level and all your training paces.

  • Léger-Boucher method
  • VMA + VO2max + level
  • Paces & race predictions
  • Free, no sign-up
Timer
06:00
Warm up for 10 to 15 min before starting
Sex
m
start here
Result display
m
Your training paces
15,0 km/h VMA

Calculated as a % of your VMA. The pace (min/km) to hold for each type of session.

RecoveryEasy jog, recovery run
65%
6:09/km · 9,8 km/h
Base enduranceMost of your volume, you can talk
72%
5:33/km · 10,8 km/h
Marathon paceTarget pace for 42.195 km
80%
5:00/km · 12,0 km/h
Half-marathon paceTarget pace for 21.1 km
85%
4:42/km · 12,8 km/h
Threshold / 10 kmSlightly uncomfortable
90%
4:27/km · 13,5 km/h
5 km paceHard
93%
4:18/km · 14,0 km/h
Long VMAIntervals 800 to 1000 m
100%
4:00/km · 15,0 km/h
Short VMAIntervals 200 to 400 m
105%
3:49/km · 15,8 km/h

The reference standards, tap your age group

Distance covered in 6 minutes, by age and sex. Tap your row: the calculator snaps to it.

AgeExcellentGoodAverageLow
13 to 19 yrs1750 m1550 m1350 m< 1350
20 to 29 yrs1700 m1500 m1300 m< 1300
30 to 39 yrs1600 m1400 m1200 m< 1200
40 to 49 yrs1500 m1300 m1100 m< 1100
50 yrs and up1400 m1200 m1000 m< 1000
→ Tap a row to set the calculator to your age group

Indicative values, in meters covered over 6 minutes. The figure shown is the minimum to reach each level; "Low" covers any distance below the Average threshold. The ★ marks your current level based on your distance.

Why your VMA matters

One speed,
your whole running
plan.

Your VMA is the cornerstone of your training. One value, and everything else falls into place around it.

Calibrate your paces

From easy endurance to threshold, every pace comes from a percentage of your VMA. No more easy runs too fast or intervals too slow.

Track your progress

Retake the test every 4 to 6 weeks. A rising VMA is the hard proof that your plan is working.

Build your intervals

Your short and long VMA sessions sit at 100 to 105% of your speed. You know exactly how fast to run your intervals.

Predict your times

From 5K to marathon, your VMA gives a realistic estimate of your race times so you can pace it right on the day.

How it works

The protocol and the two formulas

The demi-Cooper test takes 6 minutes. Here's the run-through and the math, step by step.

The protocol6:00
  1. 1Warm up for 10 to 15 minutes of easy jogging, then a few strides.
  2. 2Run the greatest distance you can for 6 minutes, at a steady pace.
  3. 3Record the distance covered in meters: that's your starting data.

Ideally on a 400 m track for precise measurement, but a flat, known course works fine.

The VMAkm/h
VMA = distance (m) / 100
With your distance
VMA = 1500 / 100
=15,0km/h

Your Maximal Aerobic Speed, in km/h. The distance in 6 minutes divided by 100 gives your VMA directly.

The VO2maxml/kg/min
VO2max ≈ 3,5 × VMA
With your distance
VO2max ≈ 3,5 × 15,0
=52,5ml/kg/min

Your maximal oxygen uptake, in ml/kg/min. It's estimated at about 3.5 times your VMA: a solid measure of your engine.

Which test to choose

Demi-Cooper, Cooper or the beep test

Three tests to estimate your VMA and VO2max. Here's how they compare.

Criterion
RecommendedDemi-Cooper6 minutes
Full Cooper12 minutes
Beep testStages
Duration6 min12 minVariable
DifficultyAccessibleDemandingVery demanding
Ideal forRunners of all levelsSeasoned runnersTeam sports
Estimates VO2maxYes, indicativeYes, referenceYes, validated
EquipmentA watch is enoughA watch is enoughCones, audio, gym
FatigueModerateHighMaximal
Before you start

What to do before you run your test

  • Warm up properly. 10 to 15 minutes of progressive jogging prevents injury and gives you a representative test.

  • Pick flat, even ground. A 400 m track is ideal. Avoid hills, headwind and slippery surfaces.

  • Start at a sustainable pace. Don't sprint the first 2 minutes: you'd blow up before the end. Aim for a hard but steady effort.

  • Be fit and rested. No test the day after when tired or unwell. If in any medical doubt, check with a health professional.

Frequently asked questions

Everything you want to know about the demi-Cooper

What is the demi-Cooper test?
The demi-Cooper test means running the greatest distance you can in 6 minutes. It's a shortened version of the Cooper test (12 minutes), designed to be more accessible while still estimating your VMA and VO2max.
How do I calculate my VMA from the distance?
It's straightforward: VMA = distance in meters / 100. If you cover 1,500 m in 6 minutes, your VMA is 15 km/h. The calculator does it automatically as soon as you enter your distance.
How is my VO2max estimated?
We use the approximation VO2max ≈ 3.5 × VMA (in ml/kg/min). For a VMA of 15 km/h, that's about 52.5 ml/kg/min. It's an indicative estimate, not a lab measurement.
Where should I do the test?
The ideal spot is a 400 m athletics track, which lets you measure distance to the meter. Otherwise, a flat, even and marked course (with a GPS watch) works very well.
How often should I retake the test?
Every 4 to 6 weeks. That's the right rhythm to measure real progress without testing too often. Always retake it in similar conditions (ground, weather, freshness) to compare like with like.
Demi-Cooper or full Cooper: which should I choose?
The demi-Cooper (6 min) is more accessible and enough to estimate your VMA, especially if you're starting out. The full Cooper (12 min) remains the reference for seasoned runners who want the most precise VO2max measurement.

Test your VMA here.
Build your plan there.

Your VMA is just the start. Fit'Distance turns your data into training plans, progress tracking and paces calibrated to you, built by runners.

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Keep going with these tools

12-min testCooper testThe full 12-minute version for a reference estimate.PacesPace calculatorTurn your VMA into training paces, from easy runs to threshold.Beep testLéger testThe progressive shuttle run with an audio track to estimate your VMA.AssessmentPhysical testsEvery fitness assessment test in one place: VMA, strength, cardio.