Estimate your VO2 max from a Cooper run test or resting heart rate.
Calculated instantly in your browser.
How is VO2 max calculated?
Cooper test: VO2 max = (distance in metres − 504.9) ÷ 44.73. Resting-HR method: VO2 max = 15.3 × (max HR ÷ resting HR), where max HR ≈ 208 − 0.7 × age. VO2 max is the most oxygen your body can use during all-out exercise. Running 2,400 m in 12 minutes gives about 42 ml/kg/min. Field tests are estimates, so treat the result as a guide.
Understanding your result
VO2 max is the most oxygen your body can use during all-out exercise, scaled to body weight. Higher values mean better aerobic capacity. Field tests estimate it without lab equipment, so treat the result as a guide.
Formula and method
Cooper test: VO2 max = (distance in metres − 504.9) ⁄ 44.73. Resting-HR method: VO2 max = 15.3 × (max HR ⁄ resting HR), where max HR ≈ 208 − 0.7 × age.
Assumptions and limitations
These are field-test estimates of aerobic fitness for general use, not medical advice. Both methods rely on assumptions and effort, so a Cooper test depends on running an honest all-out distance and the resting-heart-rate method on an accurate resting reading. A laboratory test is more precise; individual results vary.
Worked example
Running 2,400 m in 12 minutes gives a VO2 max of about 42 ml/kg/min.
How to use this tool
- Pick the Cooper test or resting-HR method.
- Enter your distance, or your age and resting HR.
- Read your estimated VO2 max and rating.
Common mistakes to avoid
- Not warming up before a maximal test.
- Measuring resting heart rate when not truly at rest.
About the VO2 Max Calculator
The VO2 Max Calculator estimates your maximal oxygen uptake — a key measure of aerobic fitness — from either a Cooper 12-minute run test or your resting heart rate and age.
Who should use this tool
Runners, cyclists and anyone tracking cardiovascular fitness.
Benefits
- Two estimation methods.
- VO2 max in ml/kg/min plus METs.
- Fitness rating for your age and sex.
- No equipment beyond a stopwatch.
Practical use cases
- Benchmarking aerobic fitness.
- Tracking improvement over a training block.
- Estimating fitness without a lab test.
Frequently asked questions
What is a good VO2 max?
It varies with age and sex, but for many adults values above the mid-40s ml/kg/min are good and the 50s and up are excellent.
How accurate are these estimates?
Field tests are approximations and can be off by several points compared with a lab measurement, but they track changes well over time.
Which method should I choose?
The Cooper 12-minute run test measures your own maximal effort, so it tends to reflect fitness more directly, but it requires a genuine all-out run. The resting-heart-rate method needs no exercise and suits those who cannot run hard, though it relies on an accurate resting reading.