🫁 VO2 Max Calculator
VO2 max is the most oxygen your body can use during hard exercise — a key measure of aerobic fitness. The Cooper test estimates it from a 12-minute run.
How the VO2 Max Calculator works
Run as far as you can in 12 minutes on a flat track, then enter the distance. The Cooper (1968) formula converts it to ml of oxygen per kg per minute.
Step-by-step calculation
- 1Run as far as possible in 12 minutes.
- 2Enter the distance.
- 3Apply the Cooper formula.
Worked example
Running 2,400 meters in 12 minutes gives (2,400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min.
VO2 Max Calculator examples
| Distance in 12 minutes | Estimated VO2 max |
|---|---|
| 1,200 | 15.5 ml/kg/min |
| 1,800 | 29 ml/kg/min |
| 2,400 | 42.4 ml/kg/min |
| 3,000 | 55.8 ml/kg/min |
| 3,600 | 69.2 ml/kg/min |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a VO2 Max Calculator?
Estimate aerobic fitness and track improvement.
Important factors that can affect your results
- Pacing effort.
- Track vs road surface.
- Weather.
Frequently asked questions
Is this as accurate as a lab test?
No, it is an estimate. Lab tests measure gas exchange directly.
Is it safe?
It is an all-out effort. Warm up first, and check with a doctor if you have health concerns.
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Last reviewed November 2026 · How we build and check our tools · Report a problem