VO2 Max Calculator
Estimate your VO2 max, the gold-standard measure of aerobic fitness, using three field tests. Pick the method that fits your data and see how you rank for your age and sex.
How to estimate VO2 max
- Choose a method: Cooper 12-minute run, resting heart rate, or Rockport walk.
- Enter the inputs that method needs, such as distance, age or heart rate.
- Read your estimated VO2 max and its fitness category.
Examples
Cooper 12-minute run
Ran 2400 m in 12 minutes
VO2 max approximately 42.4 ml/kg/min
Resting heart rate method
Age 30, resting heart rate 60 bpm
VO2 max approximately 47.7 ml/kg/min
Frequently asked questions
What is VO2 max?
VO2 max is the maximum volume of oxygen your body can use per minute, in ml/kg/min. It is the most widely used measure of cardiovascular fitness.
Which method is most accurate?
A maximal Cooper run usually tracks lab values best for fit people. The resting heart rate method is easiest but rougher; the Rockport walk suits beginners.
What is a good VO2 max?
It depends on age and sex. Many fit adults fall between 35 and 50 ml/kg/min, while elite endurance athletes can exceed 70. This tool shows your category.
How is the Cooper test calculated?
VO2 max equals (distance in meters minus 504.9) divided by 44.73, based on how far you can run in 12 minutes at a hard, steady effort.
Are these estimates a substitute for lab testing?
No. Field tests give useful estimates for training, but a graded treadmill or cycle test with gas analysis remains the true measurement of VO2 max.
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