Cooper test

Run as long as possible in 12 minutes, preferably at even pace on a flat surface. Use one of the following tables to get an indication of your shape. There are tables for both kilometres and miles. The numbers in the table body are minimum requirements for each shape level.

There are loads of Cooper test tables in the search engine results. So why choose ours?

We do not have a university degree on the field, but we trust Grete Waitz and what she has published in the book Opp!.

1. The limits are given as kilometres with two decimals, and thus greater precision.
2. The labels are a bit more descriptive than "Very bad" – "Bad" – "Average" – "Good" – "Very good". Five divisions seem to be common, but here is also a sixth division.
3. We use separate tables for women and men. This is more user-friendly than mixing them with women on every second line and men on the rest.
4. The numbers increase from left to right, this is also the reading direction in the Western countries.
5. Instead of 2.08–2.29, for example, we write 2.08 for good shape, women, 13–19 years. This gives a clear presentation.

Women

Kilometres

Age	Lousy	Poor	Acceptable	Good	Very good	Exceptionally good
13–19	0.00	1.60	1.90	2.08	2.30	2.43
20–29	0.00	1.54	1.79	1.97	2.16	2.34
30–39	0.00	1.52	1.70	1.90	2.08	2.24
40–49	0.00	1.41	1.58	1.79	2.00	2.16
50–59	0.00	1.34	1.50	1.70	1.90	2.10
60+	0.00	1.25	1.39	1.58	1.76	1.90

Miles

Age	Lousy	Poor	Acceptable	Good	Very good	Exceptionally good
13–19	0.00	0.99	1.18	1.29	1.43	1.51
20–29	0.00	0.96	1.11	1.22	1.34	1.45
30–39	0.00	0.94	1.06	1.18	1.29	1.39
40–49	0.00	0.88	0.98	1.11	1.24	1.34
50–59	0.00	0.83	0.93	1.06	1.18	1.30
60+	0.00	0.78	0.86	0.98	1.09	1.18

Men

Kilometres

Age	Lousy	Poor	Acceptable	Good	Very good	Exceptionally good
13–19	0.00	2.08	2.21	2.51	2.77	2.99
20–29	0.00	1.95	2.11	2.40	2.64	2.83
30–39	0.00	1.89	2.10	2.34	2.51	2.72
40–49	0.00	1.82	2.00	2.24	2.46	2.66
50–59	0.00	1.65	1.87	2.10	2.32	2.54
60+	0.00	1.39	1.65	1.94	2.13	2.50

Miles

Age	Lousy	Poor	Acceptable	Good	Very good	Exceptionally good
13–19	0.00	1.29	1.37	1.56	1.72	1.86
20–29	0.00	1.21	1.31	1.49	1.64	1.76
30–39	0.00	1.17	1.30	1.45	1.56	1.69
40–49	0.00	1.13	1.24	1.39	1.53	1.65
50–59	0.00	1.03	1.16	1.30	1.44	1.58
60+	0.00	0.86	1.03	1.21	1.32	1.55

Estimated oxygen intake from travelled distance in 12 minutes

Estimated oxygen intake (millilitres per minute per kilogram of body weight):

km	Estimated oxygen intake
0.0–1.6	Less than 25.0
1.6–2.0	25.0–33.7
2.0–2.4	33.8–42.5
2.4–2.8	42.6–51.5
2.8+	51.6 or more

Scientists at the test laboratory of the Norwegian School of Sports Sciences use the following scale when evaluating maximum oxygen intake:

	Low	Some- what low	Average	High	Very high
Women
20–29	28	29–34	35–43	44–48	49
30–39	27	28–33	34–41	42–47	48
40–49	25	26–31	32–40	41–45	46
50–59	21	22–28	29–36	37–41	42
Men
20–29	38	39–43	44–51	52–56	57
30–39	34	35–39	40–47	48–51	52
40–49	30	31–35	36–43	44–47	48
50–59	25	26–31	32–39	40–43	44
60–69	21	22–26	27–35	36–39	40

See also

• 10-week jogging plan Grete Waitz

Source

• Grete Waitz: Opp!: Fra 0 til 100 på 10 uker (1984)

In other languages

• Coopertesten (Danish)
• Coopertesten (Norwegian)