VO2 Max Calculator
Estimate VO₂max from a 12-minute Cooper test run.
The VO2 Max Calculator estimates your cardiorespiratory fitness from a single 12-minute run using the Cooper test: run as far as you can in 12 minutes on a flat course, enter the distance, and the formula VO₂max ≈ (distance − 504.9) ÷ 44.73 returns your estimated maximum oxygen uptake in ml/kg/min.
VO₂max is the gold-standard measure of aerobic fitness — roughly how much oxygen your body can use per minute per kilogram. The Cooper test correlates strongly with lab measurements and needs nothing but a running surface and a timer, which is why it remains the field test of choice for coaches and fitness tests worldwide.
Your result lands on a broad rating scale so the number has context, with the honest caveat that bands shift with age and sex. The estimate is educational, not a medical assessment. Runs entirely in your browser.
Estimated VO₂max
42.4 ml/kg/min
Cooper 12-min test
Rating
Average
general population
Distance
2,400 m
in 12 minutes
Formula: VO₂max ≈ (distance − 504.9) ÷ 44.73. Run as far as you can in 12 minutes on a flat course. Bands are broad population guides — values vary with age and sex.
How to use the VO2 Max Calculator
- Warm up for 10 minutes on a flat, safe course.
- Run as far as possible in exactly 12 minutes.
- Measure and enter your distance (meters or kilometers).
- Read your estimated VO₂max and rating.
- Re-test every 6–8 weeks to track improvement.
Frequently asked questions
How do I perform the Cooper test?
After a proper warm-up, run or run-walk as far as you can in exactly 12 minutes on a flat course, then measure the distance. The test is a maximal effort — consult a doctor before attempting if you have health concerns.
What is a good VO₂max?
For adult men under 40, above ~50 ml/kg/min is excellent and ~42 average; for women, excellent is above ~43 and average ~35. Values naturally decline with age — the bands shown are population guides, not pass/fail lines.
How can I improve my VO₂max?
Consistent aerobic training is the lever: plenty of Zone 2 volume builds the base, while one or two weekly interval sessions at high intensity push the ceiling. Expect measurable gains within 8–12 weeks of consistent work.
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