VO2 Max Calculator
Estimate aerobic fitness from the 12-minute Cooper run test.
Estimated VO₂ max
42.4 ml/kg/min
Good for adults ~30
Elite endurance range
70–85 ml/kg/min
Distance run
2.4 km
The engine-size number
VO₂ max — the most oxygen your body can use per minute per kilogram — is endurance capacity in one figure. The Cooper test estimates it from an all-out 12-minute run: (meters − 504.9) ÷ 44.73. Watches estimate the same figure from heart-rate-vs-pace data.
It's trainable and it matters
VO₂ max declines ~10% per decade untrained but responds strongly to interval work layered over an aerobic base. Large cohort studies rank low cardio fitness with smoking as a mortality risk — moving from 'below average' to 'good' is among the highest-value health changes available.
Frequently asked questions
- How does the VO2 Max Calculator work?
- Estimate aerobic fitness from the 12-minute Cooper run test.
- Is the VO2 Max Calculator free to use?
- Yes. The VO2 Max Calculator is completely free, runs entirely in your browser, and requires no account or sign-up. Your inputs never leave your device.
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