The 12 minute run (also called the Copper Test) allows you to gauge you level of endurance and estimates your VO2max.
For this test you will need:
- A pedometer to measure the distance you have covered (or access to a 400m running track with markers at 100m intervals).
- A stop watch.
- Warm up for 10 minutes with some light jogging or walking.
- Run or walk as far as possible in 12-minutes. Try to gauge your pace so that you don’t start off too quickly or too slowly.
- At the 12 minute mark make a note of your distance.
- Cool down with some light jogging / walking for 5-10 minutes.
- Use the formula below to estimate your VO2max.
VO2max = (35.97 * distance you covered in 12-minutes in miles) – 11.29
VO2max = (distance you covered in 12-minutes in metres – 504.9) / 44.73
How to Interpret the Result
For experienced male athletes, here is what would be considered good / average / bad based on the distance you ran in 12 minutes:
Very good: >3.7 km
Good: 3.4 – 3.7 km
Average: 3.1 – 4.3 km
Bad: 2.8 – 3.1 km
Very bad: < 2.8 km
Here is the classification for experienced female athletes:
Very good: >3.0 km
Good: 2.7 – 3.0 km
Average: 2.4 – 2.7 km
Bad: 2.1 – 2.4 km
Very bad: < 2.1 km
Adjustments For Less Experienced Athletes Based on Age Group
30-39: -1.2 km
40-49: -1.4 km
>50: -1.5 km