🫁 VO2 Max Calculator (Cooper Test)
Do the Cooper test — run as far as you can in 12 minutes — then enter the distance to estimate your VO2 max and see a fitness rating.
The Cooper test: run/walk as far as you can in 12 minutes, then enter the distance.
Estimated VO₂ max
42.4
ml/kg/min
Fitness rating
Above average
Cooper formula: VO₂ max = (distance in metres − 504.9) ÷ 44.73. An estimate from a field test — actual VO₂ max needs lab testing, and ratings vary with age and sex. Only attempt a maximal effort if you're healthy and cleared to exercise. 🔒 In your browser.
How the vo2 max calculator (cooper test) works
VO2 max is the maximum rate at which your body can use oxygen, a key marker of aerobic fitness. The Cooper test estimates it from how far you run in 12 minutes: VO2 max = (distance in metres − 504.9) ÷ 44.73. The tool converts your distance and returns the estimate in ml/kg/min with an indicative rating.
This is a field-test estimate, not a lab measurement, and it depends on giving a genuine maximal effort while pacing evenly. Only attempt a maximal test if you're healthy and cleared to exercise hard; stop if you feel unwell.
Frequently asked questions
What is a good VO2 max?
It varies by age and sex, but for adults roughly: below ~32 ml/kg/min is below average, ~38–45 is good, and above ~52 is excellent. Elite endurance athletes can exceed 60–70. The tool gives an indicative rating.
How does the Cooper test work?
Warm up, then run (or run/walk) as far as you can on a flat course or track in exactly 12 minutes. Enter the total distance and the formula VO2 max = (metres − 504.9) ÷ 44.73 estimates your aerobic capacity.
How accurate is the Cooper test?
It correlates well with lab VO2 max (around r ≈ 0.9) when you give a true maximal, evenly-paced effort. It's an estimate, though — pacing, motivation, terrain and conditions all affect the result.
How can I improve my VO2 max?
Regular aerobic training, and especially interval work near your max heart rate, raises VO2 max over time. Consistency matters more than any single session; retest every few weeks to track progress.
Do I need a lab to measure VO2 max?
A lab test (measuring the gases you breathe during a graded exercise test) is the gold standard, but field tests like Cooper's give a useful estimate for free — handy for tracking your own trend.