12 Minute Cooper Walk/Run Test

Aerobic Capacity, Bigger/Longer/Further is better

The Cooper Walk/Run Test measures aerobic capacity by measuring the total distance an individual can travel in 12 minutes.

Equipment Required: Large open space, stopwatch/timer, device for measuring distance (running track, phone, fitness watch, etc).


  1. Participant sets a timer for 12 minutes and turns on their device for tracking distance (e.g. Garmin, Strava, Apple Workouts, etc).
  2. Participant begins to move at a pace that they will be able to maintain for the full 12 minutes.
  3. Participant stops their device for measuring distance.

Record the total distance covered in 12 minutes into SharedGoals by clicking the green “Record a Score” button or importing your activity from Strava.