VO2 Max Calculator
Estimate your VO2 max (aerobic fitness) from a 12-minute Cooper run test or from your resting and maximum heart rate.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Choose a method.
- 2Cooper test: run as far as you can in 12 minutes and enter the distance. Heart-rate method: enter resting and maximum heart rate.
How it's calculated
Cooper: VO2max = (metres in 12 min − 504.9) ÷ 44.73. Heart-rate ratio (Uth et al. 2004): VO2max = 15.3 × HRmax ÷ HRrest. Units: ml/kg/min.
Frequently asked questions
What's a good VO2 max?
It depends on age and sex. For men in their 30s, about 40–45 is average and 50+ excellent; for women, about 33–37 is average and 42+ excellent.
How accurate are these estimates?
Field estimates can be off by 10% or more. A lab test measuring breathing gases is the gold standard.
Can VO2 max improve?
Yes — interval training and consistent aerobic exercise typically raise it, especially in beginners.