VO2 Max Calculator
Run as far as you can in 12 minutes. That's the whole test.
How is VO2 max estimated from a run test?
VO2 max is the maximum rate your body can use oxygen during intense exercise — the classic marker of aerobic fitness. The Cooper test, developed in 1968, estimates it from a single number: how far you can run in exactly 12 minutes. The formula, VO2 max = (distance in metres − 504.9) ÷ 44.73, was validated against lab-measured oxygen consumption and remains one of the most widely used field tests precisely because it needs no equipment beyond a stopwatch and a track.
Frequently asked questions
What is the Cooper test?
A simple fitness test developed by Dr. Kenneth Cooper in 1968: run as far as you can in exactly 12 minutes. The distance covered estimates your VO2 max using a formula validated against lab-measured oxygen consumption.
What is a good VO2 max?
It varies enormously by age and sex — elite endurance athletes often exceed 70 ml/kg/min, while an average adult might sit around 30-40. The categories shown here compare your result against typical ranges for your age and sex.
Is a running-test VO2 max as accurate as a lab test?
No — a lab test with gas analysis is the gold standard. The Cooper test is a well-validated field estimate, good for tracking your own progress over time, but expect some variance from a true lab measurement.
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