VO2 Max Calculator (Cooper Test)
Estimate your VO2 max from the Cooper 12-minute run test — enter the distance you cover and get your aerobic-fitness rating.
How it works
VO2 max = (distance in metres − 504.9) ÷ 44.73
VO2 max is the peak rate at which your body can take in and use oxygen — the single best lab marker of aerobic fitness. Kenneth Cooper’s 1968 field test estimates it from one all-out effort: run or walk as far as you can in exactly 12 minutes on a flat, measured course. The further you cover, the higher the estimate. It is not as precise as a treadmill test with a gas mask, but it needs nothing more than a track and a timer.
Worked example
Covering 2,400 m in 12 minutes gives (2400 − 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min — a fair result that sits just below the “good” band, which starts at 43.
Frequently asked questions
How do I run the Cooper test properly?
Warm up, then on a flat measured loop cover as much ground as you can in 12 minutes at an even, hard pace. Note the exact distance in metres. Do it rested, not after other training, for a fair number.
Is this as accurate as a lab VO2 max test?
No — a laboratory test with breath analysis is the gold standard. The Cooper estimate depends on pacing, motivation, terrain and weather, so treat it as a ballpark and watch how it trends as you train.
What is a good VO2 max?
It varies by age and sex, but broadly 43–52 ml/kg/min is good for an adult and above 52 is excellent. Endurance athletes can reach 60–80+, while below 34 suggests plenty of room to build aerobic base.
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Educational estimate, not medical advice. Consult a qualified professional for health decisions.