VO2 Max Calculator
VO2 max is the gold standard measure of cardiovascular fitness, representing the maximum volume of oxygen your body can use during intense exercise. Estimate yours using the Cooper 12-minute run test or a recent race result, and see how you compare to age and gender norms.
Enter your details
Run as far as you can in exactly 12 minutes
Your VO2 Max
ExampleExample figures, not your own. Worked for a 30 year old man covering 2,400 m in the 12 minute Cooper test. Enter your own details and press Calculate.
Estimated VO2 Max
42.4ml/kg/min
Fitness Category
Good
For males aged 30-39How It Works
The Cooper test formula estimates VO2 max as: VO2max = (distance_m - 504.9) / 44.73, where distance_m is the total metres covered in 12 minutes. From a race result, a simplified VDOT approach is used: for a 5K race, VO2max is approximately 0.182258 x speed_m_per_min + 0.000104 x speed^2. Results are categorised from "Poor" to "Superior" based on published norms by age and gender.
How to use it
- 1Choose your test method: Cooper 12-minute run or race result
- 2Enter the distance covered (Cooper test) or your race time and distance
- 3Enter your age and gender for fitness category comparison
- 4Click "Calculate" to see your estimated VO2 max and fitness rating
Quick Reference
| VO2 Max | Rating (M 30-39) | Rating (F 30-39) | 5K Estimate | 10K Estimate |
|---|---|---|---|---|
| 55+ | Superior | Superior | < 18:30 | < 38:30 |
| 48-54 | Excellent | Superior | 18:30-21:00 | 38:30-44:00 |
| 42-47 | Good | Excellent | 21:00-24:00 | 44:00-50:00 |
| 36-41 | Average | Good | 24:00-28:00 | 50:00-58:00 |
| 30-35 | Below Avg | Average | 28:00-33:00 | 58:00-1:09:00 |
| 25-29 | Poor | Below Avg | 33:00-40:00 | 1:09-1:24:00 |
| < 25 | Very Poor | Poor | > 40:00 | > 1:24:00 |
Norms from the American College of Sports Medicine. Race estimates assume well-trained runner.
VO2 Max Estimation
- Distance_m
- = Metres covered in 12-minute Cooper test
- VO2_at_speed
- = -4.6 + 0.182 x speed (m/min) + 0.000104 x speed^2
- %VO2max
- = Fraction of VO2max sustainable for race duration
The Cooper test is simple but requires maximal effort. Race-based estimation uses the Daniels/Gilbert model, which is more precise for trained runners. Both methods estimate VO2 max within 3-5 ml/kg/min of laboratory values.