VO2 Max Calculator
Aerobic fitness from a 1.5-mile run or Cooper test.
Enter your values
Choose one of: Cooper 12-minute run, 1.5-mile time trial.
Enter the distance in metres, or time in minutes you are working with.
Enter the age in years.
Choose one of: Male, Female.
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
- 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.
VO2max = (metres − 504.9) ÷ 44.73
At a glance
| What it does | Aerobic fitness from a 1.5-mile run or Cooper test. |
|---|---|
| Category | Health |
| Inputs needed | Test, Distance in metres, or time in minutes, Age, Sex |
| Main output | Estimated VO2 max |
| Formula | VO2max = (metres − 504.9) ÷ 44.73 |
| Cost | Free — no sign-up, no download |
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.
Inputs explained
- Test
- Choose one of: Cooper 12-minute run, 1.5-mile time trial.
- Distance in metres, or time in minutes
- Enter the distance in metres, or time in minutes you are working with.
- Age(years)
- Enter the age in years.
- Sex
- Choose one of: Male, Female.
Worked example
Using the values the calculator loads with:
Inputs
- TestCooper 12-minute run
- Distance in metres, or time in minutes2600
- Age35 years
- SexMale
Results
- Estimated VO2 max46.8 ml/kg/min
- RatingGood
- Good for your age and sex45+ ml/kg/min
- METs equivalent13.4
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.
What do I need to enter into the VO2 Max Calculator?
Just 4 values: test, distance in metres, or time in minutes, age, sex. 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 VO2 Max Calculator work out the 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. It applies the formula VO2max = (metres − 504.9) ÷ 44.73 and shows the working so you can check each step by hand.
Is the 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.