The Cooper Test is a simple and effective physical fitness test designed to measure cardiovascular endurance. Developed by Dr. Kenneth H. Cooper in 1968, it involves running or walking as far as possible in 12 minutes.
Originally created for the U.S. military, the test is now widely used in schools, sports clubs, and by individuals around the world to assess aerobic fitness.
Participants are asked to run (or walk) continuously for 12 minutes on a track, treadmill, or flat surface.
The total distance covered is then compared to standardized charts to determine fitness level based on age and gender.
Whether you're an athlete, student, or simply looking to improve your health, the Cooper Test is a great way to evaluate your endurance and overall fitness.
Physical condition | Age <20< /strong> | Age 20 to 25 | Age 25 to 30 | Age >30 |
---|---|---|---|---|
Very poor | Distance < 2800 m | Distance < 2400 m | Distance < 2000 m | Distance < 1800 m |
Poor | Distance 2800 to 3200 m | Distance 2400 to 2800 m | Distance 2000 to 2400 m | Distance 1800 to 2200 m |
Average | Distance 3200 to 3400 m | Distance 2800 to 3000 m | Distance 2400 to 2800 m | Distance 2200 to 2600 m |
Good | Distance 3400 to 3600 m | Distance 3000 to 3400 m | Distance 2800 to 3200 m | Distance 2600 to 3000 m |
Very Good | Distance > 3600 m | Distance > 3400 m | Distance > 3200 m | Distance > 3000 m |
Physical condition | Age <30< /strong> | Age 30 to 39 | Age 40 to 49 | Age >50 |
---|---|---|---|---|
Very poor | Distance < 1520 m | Distance < 1360 m | Distance < 1200 m | Distance < 1120 m |
Poor | Distance 1520 to 1840 m | Distance 1360 to 1680 m | Distance 1200 to 1520 m | Distance 1120 to 1340 m |
Average | Distance 1840 to 2160 m | Distance 1680 to 2000 m | Distance 1520 to 1840 m | Distance 1360 to 1680 m |
Good | Distance 2160 to 2640 m | Distance 2000 to 2480 m | Distance 1840 to 2320 m | Distance 1680 to 2160 m |
Very good | Distance > 2640 m | Distance > 2480 m | Distance > 2320 m | Distance > 2160 m |
The Half-Cooper Test is a shortened version of the original Cooper Test, designed to evaluate aerobic endurance over a 6-minute period instead of 12. It’s especially useful for beginners, younger participants, or those returning to fitness after a break.
Just like the full Cooper Test, it measures the distance you can cover — running or walking — in a limited time, but with less physical strain and lower fatigue.
Participants run or walk as far as possible in 6 minutes on a flat surface, track, or treadmill.
The total distance is then used to assess aerobic capacity and estimate VO2 max.
The Half-Cooper Test is ideal for beginners, students, people recovering from injury, or anyone seeking a practical way to monitor their aerobic endurance with minimal strain.