VO2 Max Calculator: Cooper and Run Tests
This VO2 max calculator estimates your maximal oxygen uptake, the best single number for cardio fitness, in milliliters of oxygen per kilogram per minute. Choose a field test you can do yourself: the Cooper 12-minute run for distance, a timed 1.5-mile run, the Rockport 1-mile walk with your heart rate at the finish, or a no-exercise estimate from your maximum and resting heart rate. Enter distances in miles, weight in pounds and times in minutes and seconds. Each method is a published formula, so results are estimates that are good for tracking progress over time.
VO2 Max Calculator
Estimate VO2 max from a 12-minute run, 1.5-mile run, 1-mile walk or resting heart rate.
How to use the VO2 Max Calculator
- Pick a test method.
- Do the test and enter the result, such as miles run or finish time.
- Add age, sex, weight or heart rate when the method needs it.
- Read your estimated VO2 max and a general rating.
VO2 max formulas
Cooper: (meters - 504.9) ÷ 44.73. 1.5-mile: 483 ÷ minutes + 3.5. Rockport: 132.853 - 0.0769 × lb - 0.3877 × age + 6.315 × male - 3.2649 × min - 0.1565 × HR. Heart rate: 15.3 × HRmax ÷ HRrest.
Features
- Cooper 12-minute run
- 1.5-mile run time
- Rockport 1-mile walk test
- Heart rate ratio method
- US units (miles, lb)
- General fitness rating
Frequently asked questions
What is VO2 max?
It is the most oxygen your body can use during hard exercise, in mL per kg of body weight per minute. Higher means better aerobic fitness.
How does the Cooper test work?
Run as far as you can in 12 minutes. VO2 max ≈ (meters - 504.9) ÷ 44.73. Running 1.5 miles (2,414 m) gives about 42.7.
What is a good VO2 max?
For adults in their 30s, roughly 35 to 45 is average for men and 30 to 40 for women; well-trained endurance athletes can be 60 or more.
How accurate are these estimates?
Field tests are usually within about 10% of a lab test. Use the same test each time to track change.
How can I raise my VO2 max?
Regular cardio with some hard intervals in zones 4 and 5, plus consistent easy training, improves VO2 max over weeks to months.