VO2 Max Calculator (Cooper Test)
Estimate VO2 max from the 12-minute Cooper run test distance.
The VO2 Max Calculator estimates your maximal oxygen uptake using the Cooper 12-minute run test. Run as far as you can in 12 minutes, then enter the distance in meters.
The formula is VO2max = (distance_meters - 504.9) / 44.73, developed by Dr. Kenneth Cooper. The fitness category is rated 1-5: 1 = Poor (below 28), 2 = Fair (28-34), 3 = Good (35-41), 4 = Excellent (42-49), 5 = Superior (50+).
VO2 max is the gold standard for measuring cardiovascular fitness. Higher values indicate better aerobic capacity. Elite endurance athletes typically have VO2 max values of 60-85 mL/kg/min.
Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum rate of oxygen your body can use during intense exercise, measured in mL/kg/min. It is the best measure of cardiovascular fitness.
How do I perform the Cooper test?
Run as far as possible in exactly 12 minutes on a flat surface (track is ideal). Measure the total distance covered in meters.
What is a good VO2 max?
For men: 35-40 is average, 42-50 is good, 50+ is excellent. For women: 30-35 is average, 37-45 is good, 45+ is excellent. Values decrease with age.