VO2 Max Calculator
Estimate your VO2 max (aerobic fitness) using the Cooper 12-minute run test — the distance you cover in 12 minutes.
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Your result
42.4 mL/kg/min
Estimated VO2 max
AI explanation
Formula
VO2max (mL/kg/min) = (distance in meters − 504.9) / 44.73 (Cooper 12-minute run test)Worked example
2400m covered in 12 minutes
| Field | Value |
|---|---|
| Distance covered in 12 minutes | 2400 |
| Estimated VO2 max | 42.4 |
| Fitness category | Fair |
Assumptions
- Uses the Cooper 12-minute run test (Kenneth Cooper, 1968), a well-validated field test for estimating aerobic fitness (VO2 max) without lab equipment.
- Category bands are general adult reference points, not adjusted for age or sex.
- Requires a genuine maximal effort for 12 continuous minutes to be meaningful — a submaximal effort will underestimate VO2 max.
Frequently asked questions
What is VO2 max?
VO2 max is the maximum rate at which your body can use oxygen during intense exercise — a widely used indicator of aerobic (cardiovascular) fitness.
How do I perform the Cooper test?
Run as far as possible in exactly 12 minutes on a flat track or measured course, then enter the total distance covered. It requires a genuine maximal effort to be accurate.
How does VO2 max compare to elite athletes?
Elite endurance athletes often have VO2 max values above 70 mL/kg/min, well beyond the general "excellent" band used by this calculator's category thresholds.
Related calculators
Sources
- A means of assessing maximal oxygen intake — Journal of the American Medical Association. Effective 15-01-1968, reviewed 13-09-2026.
This calculator provides a general estimate only and does not constitute personalized medical advice. Consult a doctor before performing a maximal-effort fitness test, especially if you have a heart condition.
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