Cooper Test VO2 Max Calculator
Estimate VO2 max from a 12-minute run distance.
Enter your values
Enter the distance covered in 12 minutes in m.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Estimated VO2 max
- 42.4 mL/kg/min
- Fitness category
- Average
Quick answer
The Cooper test estimates VO2 max from the distance you can run in exactly 12 minutes.
VO2max = (distance(m) - 504.9) / 44.73
At a glance
| What it does | Estimate VO2 max from a 12-minute run distance. |
|---|---|
| Category | Fitness |
| Inputs needed | Distance covered in 12 minutes |
| Main output | Estimated VO2 max |
| Formula | VO2max = (distance(m) - 504.9) / 44.73 |
| Cost | Free — no sign-up, no download |
How to use the Cooper Test VO2 Max Calculator
- 1Run as far as possible in exactly 12 minutes on a flat, measured course or track.
- 2Enter the total distance covered in metres.
- 3The Cooper test is a field estimate; a lab test with gas analysis gives a more precise VO2 max. Consult a doctor before maximal exertion tests if you have health concerns.
Inputs explained
- Distance covered in 12 minutes(m)
- Enter the distance covered in 12 minutes in m.
Worked example
Using the values the calculator loads with:
Inputs
- Distance covered in 12 minutes2400 m
Results
- Estimated VO2 max42.4 mL/kg/min
- Fitness categoryAverage
Frequently asked questions
How accurate is the Cooper test?
It correlates reasonably well with lab-measured VO2 max but can vary with pacing strategy and motivation.
What's a good VO2 max?
It varies by age and sex, but above 45-50 mL/kg/min is generally considered good for adults.
What do I need to enter into the Cooper Test VO2 Max Calculator?
Just 1 value: distance covered in 12 minutes. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Cooper Test VO2 Max Calculator work out the answer?
The Cooper test estimates VO2 max from the distance you can run in exactly 12 minutes. It applies the formula VO2max = (distance(m) - 504.9) / 44.73 and shows the working so you can check each step by hand.
Is the Cooper Test VO2 Max Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.