The 12-minute run test, also known as the Cooper test, is a popular fitness assessment used to measure aerobic endurance and cardiovascular fitness.
What This Test Measures
This test measures your aerobic endurance and cardiovascular fitness by assessing how far you can run in a 12-minute period.
Equipment Needed
- Stopwatch or timer
- Track or measured course
- Recording device (optional)
How to Perform the Test
- Find a flat, measured running surface such as a track.
- Warm up properly with light jogging and stretching for 5-10 minutes.
- Start the timer and begin running at a steady pace that you can maintain for the full 12 minutes.
- Cover as much distance as possible in the 12-minute period.
- When the timer reaches 12 minutes, stop and record the total distance covered.
- Cool down with a slow walk and stretching.
Tips for Best Results
- Pace yourself - starting too fast may lead to early fatigue.
- Breathe rhythmically and maintain good running form.
- Wear appropriate running shoes and comfortable clothing.
- Perform the test when you're well-rested, not after a strenuous workout.
Interpreting Your Results
The distance covered in 12 minutes is compared to normative data based on age and gender to determine your aerobic fitness level. Generally, covering more distance indicates better cardiovascular fitness.
Track Your Progress with Fitness Tests App
Want to easily track and monitor your progress on the 12-minute Run? The Fitness Tests app provides detailed tracking, personalized insights, and comparison with normative data to help you achieve your fitness goals.