VO2 Max Calculator
VO2 max measures the maximum amount of oxygen your body can use during intense exercise and is a standard marker of aerobic fitness for runners and cyclists. This calculator offers two field estimates: the Cooper 12-minute run test, which uses only the distance you cover, and a non-exercise estimate from your age and resting heart rate. Both are estimates used in place of a laboratory gas-exchange test, which most people cannot access.
Educational estimate only. Results are not medical, legal, or financial advice. Confirm important decisions with a qualified professional.
How it works
- Choose the Cooper run test or the non-exercise (age + resting heart rate) method.
- Enter the distance covered in 12 minutes, or your age and resting heart rate.
- Read your estimated VO2 max and fitness-level band.
Formula Cooper test: VO2max = (distance(m) − 504.9) / 44.73; Non-exercise: VO2max = 15.3 × (maxHR / restingHR)
Frequently asked questions
What is VO2 max?
It is the maximum rate at which your body can consume oxygen during intense exercise, expressed in milliliters of oxygen per kilogram of body weight per minute.
What is the Cooper test?
It is a field test where you run as far as possible in 12 minutes; the distance covered is plugged into a formula that estimates VO2 max without lab equipment.
How accurate is the non-exercise estimate?
It is a rougher estimate based on the ratio of estimated max heart rate to resting heart rate, useful as a directional read when you cannot perform a run test.
What is a good VO2 max?
Roughly: under 30 is poor, 30-40 fair, 40-50 good, 50-60 excellent, and above 60 is superior, though exact norms vary by age and sex.
Can I improve my VO2 max?
Yes, consistent aerobic training, especially interval work, is well documented to raise VO2 max over weeks to months.