VO2 Max Calculator

Estimate your VO2 max from the Cooper 12-minute run test or from your age and resting heart rate. Example: running 2,400 meters in 12 minutes gives a VO2 max of about 42.4 ml/kg/min.

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Method

Distance run in 12 minutes

Distance unit

Age (heart rate method)

Resting heart rate (beats per minute)

How to use the VO2 Max Calculator

Choose the Cooper test or the heart rate method.
Enter the distance you ran in 12 minutes, or your age and resting heart rate.
Press Calculate.

Formula and method

Cooper test: VO2 max = (distance in meters – 504.9) / 44.73. Heart rate method (Uth): VO2 max = 15.3 x (max heart rate / resting heart rate), with max heart rate estimated as 208 – 0.7 x age.

Worked examples

Method	Inputs	VO2 max
Cooper	2,400 m in 12 min	42.4
Cooper	3,000 m in 12 min	55.8
Heart rate	Age 40, resting 60	45.9

Cooper test distance chart

Distance (12 min)	VO2 max
1600 m	24.5
1800 m	29.0
2000 m	33.4
2200 m	37.9
2400 m	42.4
2600 m	46.8
2800 m	51.3
3000 m	55.8

Improving VO2 max

Interval training, steady aerobic exercise and consistent weekly volume raise VO2 max. Resting heart rate and age matter, and genetics set part of the ceiling.

Frequently asked questions

What is VO2 max?

The maximum rate your body can use oxygen during hard exercise, in ml per kg per minute.

How do I estimate VO2 max?

Use the Cooper 12-minute run or a resting heart rate formula.

What is a good VO2 max?

It varies by age and sex; higher is better, and about 40 to 50 is good for many adults.

How accurate are these estimates?

Within roughly 10% to 15%. A lab test is more accurate.

What are METs?

Multiples of resting energy use; 1 MET is 3.5 ml/kg/min.

Can I raise my VO2 max?

Yes, with regular aerobic and interval training.

Sources

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Effortless Math Team

11 minutes ago