VO₂ Max Calculator (Cooper Test)
By Santaji GadepatilinUpdated October 27, 2026
VO₂ max is the maximum amount of oxygen your body can use during exercise — a key measure of aerobic fitness. The Cooper test estimates it from a 12-minute run.
Estimated VO₂ max vs Distance run in 12 minutes (m) — other inputs held at your current values.
How to use the VO₂ max calculator
Run as far as you can in 12 minutes and enter the distance. Your estimated VO₂ max appears instantly. You can also type a target VO₂ max to see the distance needed.
The formula (Cooper, 1968)
VO₂ max = (distance in metres − 504.9) ÷ 44.73
Worked example
Distance 2,400 m: VO₂ max = (2,400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min
Improving to 2,800 m raises it to 51.3.
Safety
The test is a maximal effort. If you are new to exercise, over 40 with risk factors, or have a heart or lung condition, check with a doctor first and build up gradually.
Cooper test results
| Distance in 12 minutes | Estimated VO₂ max (ml/kg/min) |
|---|---|
| 1,600 m (0.99 mi) | 24.5 |
| 2,000 m (1.24 mi) | 33.4 |
| 2,200 m (1.37 mi) | 37.9 |
| 2,400 m (1.49 mi) | 42.4 |
| 2,600 m (1.62 mi) | 46.8 |
| 2,800 m (1.74 mi) | 51.3 |
| 3,000 m (1.86 mi) | 55.8 |
| 3,200 m (1.99 mi) | 60.3 |
Other ways to estimate VO₂ max
| Method | How it works |
|---|---|
| Lab treadmill or cycle test | Measures oxygen use directly — the gold standard |
| Resting heart rate method | VO₂ max ≈ 15.3 × (max HR ÷ resting HR) (Uth et al., 2004) |
| Rockport walk test | Time and heart rate after walking 1 mile |
| Smartwatch estimates | Use heart rate during runs; accuracy varies by device |
For example, with a max heart rate of 180 and a resting heart rate of 60, the resting method gives 15.3 × 3 = 45.9 ml/kg/min.
Why VO₂ max matters
VO₂ max is one of the strongest predictors of long-term health. Higher cardiorespiratory fitness is linked with lower risk of heart disease and early death in large studies. Moving from the lowest fitness group to the next one up gives a large part of the benefit.
VO₂ max and age
VO₂ max typically declines by about 10% per decade after age 30 in inactive people. Regular endurance training can slow this considerably, and many active 60-year-olds have the fitness of inactive 40-year-olds.
Improving VO₂ max
- Interval training (for example 4 × 4 minutes hard with 3 minutes easy).
- Regular moderate cardio of 150 minutes or more per week.
- Gradual increases in volume — most people improve within 6–12 weeks.
Frequently asked questions
What is VO₂ max?
The maximum amount of oxygen your body can use during intense exercise, in millilitres per kg of body weight per minute. It is a key measure of aerobic fitness.
How do I do the Cooper test?
After warming up, run or walk as far as you can in exactly 12 minutes on a flat track, then record the distance.
What is a good VO₂ max?
It depends on age and sex. For men aged 30–39, above about 45 is good; for women of the same age, above about 37 is good.
Can I take the Cooper test on a treadmill?
Yes. Set the incline to 1% to mimic outdoor running and run as far as you can in 12 minutes.
How quickly can VO₂ max improve?
Untrained people often see a 10–20% improvement in 2–3 months of regular aerobic training.