VO2 Max Calculator
Enter the distance you covered in a 12-minute run to estimate your VO2 max.
Fill in the form and hit calculate to see your results here.
Your estimated VO2 max
—The Cooper test assumes a maximal, consistent effort for the full 12 minutes on flat ground.
What VO2 max measures
It's the maximum rate your body can use oxygen during intense exercise — a well-established marker of cardiovascular fitness and aerobic capacity.
Why the Cooper test
It's a simple, well-validated field test — run as far as possible in exactly 12 minutes — that correlates well with lab-measured VO2 max without needing special equipment.
Improving your score
VO2 max responds well to consistent aerobic training, especially a mix of steady-state cardio and higher-intensity interval work over weeks to months.
The formula
# Cooper test (12-minute run)
VO2max (ml/kg/min) = (distance(m) - 504.9) / 44.73
Age and sex-adjusted fitness categories are approximate and based on commonly published normative data.
Common questions
A running track makes it easiest to measure distance precisely, but any flat, measured route (or a GPS watch) works fine.
Aim for the fastest consistent pace you can sustain for the full 12 minutes — starting too fast and fading badly will understate your true result.
No — lab tests with gas analysis are more precise. The Cooper test is a well-validated estimate that's accessible without specialist equipment.
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