Aspire performance calculator
Cooper 12-minute run.
Enter your distance to estimate VO2 max and compare it with an age-based reference.
Calculate your result.
Run or walk as far as possible for exactly 12 minutes on a flat, measured course. Enter the total distance.
Estimated VO2 max
0.0 ml/kg/min- Distance
- 2,400 m
- Average pace
- 5:00 /km
- Average speed
- 12.0 km/h
Normative comparison
Published Male, age 40-49 bands
Reference categories reproduced by Concept2 from McArdle, Katch and Katch. These are broad population comparisons, not a diagnosis or individual longevity prediction. View the published table.
A field estimate, not a diagnosis or laboratory measurement. Compare future tests under similar conditions.
Free full report
Email the interpretation, retest plan and evidence.
Performance calculator report
Your Cooper test result
Your estimated VO2 max is 42.4 ml/kg/min. Your age-based Male, age 40 category is Good.
Your normative comparison
Compared with the published Male, age 40-49 bands, your result is Good.
3.4 ml/kg/min into the Good band. The Excellent band begins at 45.
Source: Concept2 VO2 max reference table, reproduced from McArdle, Katch and Katch.
How to interpret it
This result sits in the Good reference band. It is best used as a baseline for repeated testing, not as a diagnosis.
Your retest plan
- Retest after 8-12 weeks of consistent training.
- Use the same surface, time of day and measurement method.
- Track distance and perceived effort alongside the estimate.
Method and limitations
The equation is (distance in metres - 504.9) / 44.73. Weather, terrain, pacing, motivation and distance accuracy can change the estimate. Laboratory gas analysis is the better choice when clinical or high-performance precision matters.
Public evidence
Original Cooper test paper
Field-test validation abstract
Cardiorespiratory fitness cohort study
Bring your result and training history to an Aspire consultation.
Book a consultationEducational estimate only. Not medical advice, diagnosis or exercise clearance.
Method, safety and evidence.
Equation: (distance in metres - 504.9) / 44.73
Safety: This is a maximal test. Do not attempt it when unwell, injured, pregnant, or advised to avoid vigorous exercise.
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