I remember my first 12-minute benchmark test at Orange Theory like it was yesterday. I walked into the studio feeling that familiar mix of curiosity and anxiety. I was curious to see how I’d stack up against the class and the rest of the studio. I was anxious because, well, benchmark tests have a way of getting in your head.
Over time, I ran this test a few times, but the one that stuck with me the most happened about five years ago. I set a goal, locked into a steady pace, and pushed through the mental battle that always comes with these kinds of tests. When the 12-minute buzzer sounded, I had hit 2 miles exactly.
That’s when it really clicked: this wasn’t just a simple treadmill test. It was a way to measure endurance, pacing, and mental grit. Why? Because 12 minutes is short enough to be done quickly, but long enough to be uncomfortable. And it wasn’t just an Orange Theory thing. This test had deep roots in fitness science. So I had to explore it a bit more as I explored my own results.
What Is the Cooper Test?
The 12-minute benchmark test is actually based on the Cooper Test, a fitness assessment developed in 1968 by Dr. Kenneth Cooper for the U.S. military. The idea is simple: run as far as possible in 12 minutes. That distance gives a strong estimate of VO2 max, or how efficiently your body uses oxygen during exercise.
Why does this matter? Because VO2 max is one of the best indicators of cardiovascular fitness. A higher VO2 max means your heart, lungs, and muscles are working efficiently, delivering oxygen where it’s needed to keep you going strong.
It is incredibly simple. To test yourself, simply Start a timer and run. At 12 minutes, stop running and measure your distance. I find it is best to do at a track as the calculations can be spot on, but with a phone or GPS, you can really do it anywhere.
How to Calculate Your VO2 Max from the 12-Minute Test
Your VO2 max is an estimate of how efficiently your body uses oxygen during exercise. To calculate it, use one of the following formulas:
VO2 Max Mile Calculation
VO2 max = (35.97 × miles run) – 11.29
For example, if you ran 2.0 miles in 12 minutes:
(35.97 × 2.0) – 11.29 = 60.65 ml/kg/min
VO2 Max Meter Calculation
VO2 max = (distance in meters – 504) / 45
If you ran 3,200 meters (2.0 miles) in 12 minutes:
(3,200 – 504) / 45 = 60.65 ml/kg/min
What Your VO2 Max Means
Once you’ve calculated your VO2 max, use the table below to see how it stacks up:
VO2 Max General Performance Standards
| VO2 Max (ml/kg/min) | Fitness Level |
| 50+ | Excellent |
| 45-49 | Very Good |
| 40-44 | Good |
| 35-39 | Average |
| 30-34 | Below Average |
| Under 30 | Poor |
A higher VO2 max means better cardiovascular fitness, but remember, it’s just a starting point. Your score can improve with the right training and consistency.
Cooper Test Results by Age and Sex Performance Standards
Here’s how your distance measures up based on your age and gender:
Men’s Performance Standards
| Age | Excellent | Good | Average | Below Avg | Poor |
| 20-29 | 2.0+ mi (3.2+ km) | 1.75-1.99 mi | 1.5-1.74 mi | 1.25-1.49 mi | <1.25 mi |
| 30-39 | 1.9+ mi (3.1+ km) | 1.7-1.89 mi | 1.4-1.69 mi | 1.2-1.39 mi | <1.2 mi |
| 40-49 | 1.75+ mi (2.8+ km) | 1.5-1.74 mi | 1.3-1.49 mi | 1.0-1.29 mi | <1.0 mi |
| 50-59 | 1.6+ mi (2.6+ km) | 1.4-1.59 mi | 1.2-1.39 mi | 0.9-1.19 mi | <0.9 mi |
| 60+ | 1.5+ mi (2.4+ km) | 1.3-1.49 mi | 1.1-1.29 mi | 0.8-1.09 mi | <0.8 mi |
Women’s Performance Standards
| Age | Excellent | Good | Average | Below Avg | Poor |
| 20-29 | 1.9+ mi (3.1+ km) | 1.6-1.89 mi | 1.4-1.59 mi | 1.2-1.39 mi | <1.2 mi |
| 30-39 | 1.75+ mi (2.8+ km) | 1.5-1.74 mi | 1.3-1.49 mi | 1.1-1.29 mi | <1.1 mi |
| 40-49 | 1.6+ mi (2.6+ km) | 1.4-1.59 mi | 1.2-1.39 mi | 1.0-1.19 mi | <1.0 mi |
| 50-59 | 1.5+ mi (2.4+ km) | 1.3-1.49 mi | 1.1-1.29 mi | 0.9-1.09 mi | <0.9 mi |
| 60+ | 1.3+ mi (2.1+ km) | 1.1-1.29 mi | 0.9-1.09 mi | 0.7-0.89 mi | <0.7 mi |
Should You Try the 12-Minute Benchmark?
If you’re looking for a straightforward way to measure your endurance, this test is worth trying. It’s not about comparing yourself to others, it’s about tracking your own progress.
And if you’re like me, you’ll probably have a love-hate relationship with it, and any other benchmark test. But when you nail that pacing, push through the mental battle, and see your numbers improve, it’s worth every second.
So, are you up for the challenge? Set a timer, lace up your shoes, and see what you’ve got. Just remember, keep reasonable expectations.
