VO2 Max Calculator
Estimate VO2 max from the Cooper 12-minute run test — the distance you cover in twelve minutes — or from a 1.5-mile run time.
Your aerobic fitness in ml/kg/min, from a field test.
How the vo2 max calculator works
VO2 max is the most oxygen your body can use per minute per kilogram, the standard measure of aerobic fitness. Kenneth Cooper found in 1968 that the distance covered in a 12-minute all-out run predicts it closely: VO2 max = (metres − 504.9) ÷ 44.73. The 1.5-mile test uses the time instead: 483 ÷ minutes + 3.5.
Both assume a flat course, a genuine maximal effort and pacing that does not fade. Values above about 50 ml/kg/min are very fit for most adults; endurance athletes reach 70–85. A lab test with a mask is the reference method.
Formula: Cooper: VO2 max = (distance in metres − 504.9) ÷ 44.73 · 1.5-mile: 483 ÷ time in minutes + 3.5
Worked examples
| Inputs | VO2 max | Note |
|---|---|---|
| 2,600 m in 12 minutes | 46.8 ml/kg/min | 46.8 ml/kg/min |
| 3,000 m in 12 minutes | 55.8 ml/kg/min | very fit: 55.8 |
| 1.5 miles in 11:30 | 45.5 ml/kg/min | 45.5 ml/kg/min |
FAQFrequently asked questions
What is a good VO2 max?
It depends on age and sex; broadly, 35–40 is average for men in their thirties, 30–35 for women, and 50+ is very fit. Elite endurance athletes reach 70–85.
How do I do the Cooper test properly?
Warm up, then run as far as you can in exactly 12 minutes on a flat track, pacing evenly. Measure the distance to the nearest 10 m. Do not attempt it without medical clearance if you have heart symptoms.
Why does my watch give a different number?
Watches estimate VO2 max from heart rate against pace over many runs, with their own models. Field tests and lab tests answer slightly different questions; track the trend on one method.
Can VO2 max improve?
Yes — typically 10–20% with months of structured training, more in beginners. Genetics set the ceiling; intervals near maximum effort move you toward it fastest.
Where these figures come from
- Riegel PS, "Athletic records and human endurance", American Scientist 1981 — T2 = T1 × (D2 ÷ D1)^1.06
- Cooper KH, "A means of assessing maximal oxygen intake", JAMA 1968 — the 12-minute run test
- Ainsworth BE et al., Compendium of Physical Activities (2024 update) — MET values by activity
- OpenPowerlifting — DOTS coefficients (Tim Konertz, 2019) — the DOTS polynomial used for scoring
- Naismith's rule (1892) as used by UK and Australian walking bodies — 1 hour per 5 km plus 1 hour per 600 m of ascent
- UK Sport — national high-performance body
Last checked: September 2026. Formulas are fixed by their published sources; the MET values come from the Compendium of Physical Activities.