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
| Field | What to enter |
|---|---|
| Distance in 12 minutes | Units: m, km, mi |
| Maximum heart rate | In bpm |
| Resting heart rate | In 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) |
|---|---|
| 1,200 | 15.5 |
| 1,800 | 29 |
| 2,400 | 42.4 |
| 3,000 | 55.8 |
| 3,600 | 69.2 |
| 4,800 | 96 |
Formula
Cooper: VO₂max = (distance m − 504.9) ÷ 44.73Heart rate method: VO₂max ≈ 15.3 × HRmax ÷ HRrestWorked 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.
Frequently asked questions
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.