VO₂ Max Calculator (Cooper Test)
Estimate VO₂ max from the distance run in a 12-minute Cooper test.
Result
VO₂ max (ml/kg/min)
42.4
How it works
VO2 max is the maximum volume of oxygen your body can use per minute, per kilogram of body weight — the gold-standard measure of aerobic fitness. This calculator estimates it with the Cooper test: run as far as you can in exactly 12 minutes, and VO2 max ≈ (distance in metres − 504.9) ÷ 44.73. Cover 2400 m in the test and your estimate is about 42.4 ml/kg/min; cover 3000 m and it rises to about 55.8. The test correlates well with laboratory measurement when run at a genuine maximal, evenly paced effort — go out too fast and fade, and it under-reads. As orientation: values around 30–40 are typical for active adults, 45–55 marks well-trained amateurs, and elite endurance athletes exceed 70–80 ml/kg/min. VO2 max declines with age but responds strongly to training — interval work near your maximum is the most effective lever for raising it.
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Frequently asked questions
What is a good VO₂ max?
It varies by age and sex; recreational runners are often 40–50, elite athletes 60+.
How accurate is the Cooper test?
It is a solid field estimate, but a lab test is more precise.
How can I improve my VO2 max?
High-intensity intervals near maximal effort (e.g. 3–5 min repeats at 90–95% of max HR) are the most effective stimulus, on top of a consistent endurance base. Expect gains of 10–20% over months of structured training.
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