VO2 Max Calculator

VO2 max is the most oxygen your body can use during hard exercise, measured in millilitres per kg per minute. It is one of the best single measures of aerobic fitness.

Method
Results update as you type.

Estimated VO2 max

42.4 ml/kg/min

Cooper 12-minute test

Average speed in the test
12 km/h

Higher is fitter. Many untrained adults are in the 30s; well-trained runners are often above 50.

About this calculator

Estimate it from the distance you can run in 12 minutes (the Cooper test) or, more roughly, from your resting heart rate.

How to use it

  1. Choose a method.
  2. Enter your 12-minute distance, or your age and resting heart rate.
  3. Read your estimate.

The formula

Cooper: VO2 max = (metres in 12 min − 504.9) ÷ 44.73; heart rate: 15.3 × max HR ÷ resting HR
metres
distance run in 12 minutes
max HR
about 220 − age

Worked example

2,400 m in a 12-minute run

  1. VO2 max = (2400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min.
  2. Average speed in the test: 12 km/h.

What the result means

Regular aerobic training raises VO2 max; it is a good number to retest every few months.

Assumptions

  • Full effort in the Cooper test.

Limitations

  • Estimates; a lab test is far more precise.
  • Check with a doctor before a maximal test if you have heart problems.

Frequently asked questions

What is a good VO2 max?

It depends on age and sex; many untrained adults are in the 30s, and trained runners often above 50.

How do I do the Cooper test?

Warm up, then run as far as you can in 12 minutes on a track.

Can I improve VO2 max?

Yes, with regular running, cycling or swimming, especially interval training.

Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.

Last reviewed on 1 October 2026. Found a mistake? Tell us.