# VO2 Max Calculator (Cooper Test)

URL: https://speedycalculator.com/calculators/sports/vo2-max/
Last updated: 2026-10-25

> The VO2 max calculator estimates your maximal oxygen uptake from the distance you can run in 12 minutes (the Cooper test), and also from resting and maximum heart rate.

## Inputs

- Distance in 12 minutes (m, km, mi)
- Maximum heart rate (bpm)
- Resting heart rate (bpm)

## Results

- VO₂ max (Cooper test)
- VO₂ max (heart rate ratio)

## Formula

```
Cooper: VO₂max = (distance m − 504.9) ÷ 44.73
Heart rate method: VO₂max ≈ 15.3 × HRmax ÷ HRrest
```

## Explanation

VO₂ max is the gold-standard measure of aerobic fitness, in millilitres of oxygen per kilogram per minute.

### How to use the VO2 Max Calculator

- **Distance in 12 minutes**
- **Maximum heart rate**
- **Resting heart rate**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

The Cooper formula converts distance run in 12 minutes to VO₂ max; the heart-rate ratio method gives a quick alternative.

### Inputs explained

FieldWhat to enterDistance in 12 minutesUnits: m, km, miMaximum heart rateIn bpmResting heart rateIn bpm

### What each result means

- **VO₂ max (Cooper test)** = ([Distance in 12 minutes] - 504.9)÷44.73
- **VO₂ max (heart rate ratio)** = 15.3×[Maximum heart rate]÷[Resting heart rate]

### Example values

How the main result changes when **Distance in 12 minutes** changes and everything else stays at the example values above:

Distance in 12 minutes (m)VO₂ max (Cooper test) (mL/kg/min)1,20015.51,800292,40042.43,00055.83,60069.24,80096

## Worked example

Inputs — Distance in 12 minutes: 2,400 m; Maximum heart rate: 185 bpm; Resting heart rate: 60 bpm.

Results — **VO₂ max (Cooper test) = 42.4 mL/kg/min**; VO₂ max (heart rate ratio) = 47.2 mL/kg/min.

## FAQ

**What is a good VO₂ max?**
It depends on age and sex; around 40–45 is good for men in their thirties.

**Can I improve it?**
Yes, interval training is particularly effective.

**What formula does the VO2 Max Calculator use?**
Cooper: VO₂max = (distance m − 504.9) ÷ 44.73.


## Sources

- [Cooper KH. A means of assessing maximal oxygen intake. JAMA, 1968](https://pubmed.ncbi.nlm.nih.gov/5694044/)