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VO2 Max Calculator
Estimate your aerobic fitness from how far you run in 12 minutes.
VO₂ max
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Estimated aerobic fitness.
| Rating | — |
|---|---|
| Distance (m) | — |
| Method | — |
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Enter your figures above to see the step-by-step working.
An estimate — not medical adviceEverything computed client-side — nothing leaves this page
How the VO₂ Max Calculator 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. The Cooper test estimates it from how far you can run in 12 minutes: the further you go, the higher your VO₂ max. The formula is (distance in metres − 504.9) ÷ 44.73.
It’s an estimate that assumes an all-out effort on a flat course. Endurance training raises VO₂ max, and it naturally declines with age, so track your own trend rather than comparing to others.
VO₂ max = (12-min distance in metres − 504.9) ÷ 44.73
Frequently Asked Questions
What is VO2 max?
The maximum oxygen your body can use during intense exercise, in millilitres per kilogram per minute. It’s the leading measure of cardiovascular fitness.
How does the Cooper test work?
Run as far as you can in 12 minutes on a flat course, then plug the distance into the formula. It’s a simple field estimate of VO₂ max.
What is a good VO2 max?
It depends on age and sex, but roughly 45+ is excellent for most adults and elite endurance athletes exceed 60. Higher is better.
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