VO2 Max Calculator
Aerobic fitness from a 1.5-mile run or Cooper test.
Reviewed by the Calculation Machine team · How we check our maths
Your values
ⓘ Live results
Results
- Estimated VO2 max
- 46.8 ml/kg/min
- Rating
- Good
- Good for your age and sex
- 45+ ml/kg/min
- METs equivalent
- 13.4
Quick answer
VO2 max is the maximum oxygen your body can use per kilogram per minute; the Cooper test estimates it from distance covered in 12 minutes.
The formula
VO2max = (metres − 504.9) ÷ 44.73
Worked example
Worked example
Using the values the calculator loads with.
Inputs
- TestCooper 12-minute run
- Distance in metres, or time in minutes2600
- Age35 years
- SexMale
Result
- Estimated VO2 max46.8 ml/kg/min
- RatingGood
- Good for your age and sex45+ ml/kg/min
- METs equivalent13.4
How to use the VO2 Max Calculator
- 1Run as far as you can in 12 minutes, or time a 1.5-mile run.
- 2Enter the distance in metres or the time in minutes.
- 3Read your estimated VO2 max.
Frequently asked questions
How can I improve VO2 max?
Zone 2 volume builds the aerobic base; short intervals at 90–95% of max heart rate raise the ceiling.
Is a watch estimate reliable?
Wrist estimates track trends well but can be several points off in absolute terms compared with lab testing.
About this calculator
- Built and reviewed by the Calculation Machine team · How we build and test calculators
- Report an error