VO2 Max Calculator
Estimate your VO2 max from the Cooper 12-minute run test or a resting heart rate, and see how your aerobic fitness compares by age.
The Cooper test is a field estimate: it assumes a steady maximal effort over the full 12 minutes, and results vary with motivation, terrain and conditions. The resting heart rate method is cruder still, because it infers aerobic capacity from heart rate alone. The fitness ratings shown are broad, commonly published bands and are clearly approximate — a laboratory test is the only accurate measure of VO2 max.
Frequently asked questions
What is a good VO2 max?
It varies by age and sex. As a rough guide, a man in his thirties in good aerobic condition is typically above 45 ml/kg/min and a woman in the same range above 38, declining gradually with age.
How is VO2 max calculated from the Cooper test?
The Cooper test is a 12-minute run for maximum distance. VO2 max is estimated as (distance in metres minus 504.9) divided by 44.73.
Can I improve my VO2 max?
Yes. VO2 max responds well to consistent training, particularly interval work and sustained aerobic sessions. Most people see meaningful improvement within six to eight weeks of regular training.
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