VO2 Max Calculator
Estimate your VO2 max — a key measure of aerobic fitness — from a Cooper 12-minute run or your resting and maximum heart rate. Calculates in your browser.
Estimated VO₂ max
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Show the math
Two common field estimates of aerobic capacity:
Cooper: VO₂ max = (meters − 504.9) ÷ 44.73
Heart-rate ratio: VO₂ max ≈ 15.3 × (HRmax ÷ HRrest)
Both are estimates, and a lab test is the gold standard. The heart-rate ratio (Uth et al., 2004) is especially rough: it was worked out in 46 well-trained men aged 21–51, with a typical error (SEE) of about 2.7 ml/kg/min using a measured max heart rate and about 4.7 ml/kg/min using an age-estimated one, and it hasn't been validated for other groups.
The comparison places your number among U.S. adults of the same sex and age group whose VO₂ max was measured on a treadmill (FRIEND registry, Kaminsky et al., 2015: percentiles for ages 20–79). The 50th percentile is the middle of that group.
What this does
A VO2 max calculator estimates your maximal oxygen uptake (a key measure of aerobic fitness) from a Cooper 12-minute run or your resting and maximum heart rate.
How it works
The Cooper method estimates VO2 max from how far you run flat-out in 12 minutes. The heart-rate ratio method (Uth et al., 2004) multiplies your maximum-to-resting heart rate ratio by 15.3. Both give ml/kg/min. The result is then placed among U.S. adults of your sex and age group whose VO2 max was measured on a treadmill (FRIEND registry percentiles, Kaminsky et al., 2015, ages 20–79).
Cooper: (meters − 504.9) ÷ 44.73; heart-rate ratio: 15.3 × HRmax ÷ HRrest
How to use it
- Choose the Cooper 12-minute run or the resting heart rate method.
- Enter your sex and age for the comparison.
- Enter your 12-minute distance (meters or miles), or your max and resting heart rates.
- Read your estimated VO2 max and its percentile band.
Understanding your result
Higher VO2 max means greater endurance potential. Both methods are field estimates; the heart-rate ratio is the roughest, since it was only validated in 46 well-trained men aged 21–51 (typical error about 2.7 ml/kg/min with a measured max heart rate, 4.7 with an age-estimated one). A measured maximum heart rate beats the 220-minus-age estimate, and resting heart rate is best taken first thing in the morning. The Cooper test is a flat-out effort: if you are not used to hard running, or have a heart or other health condition, check with a doctor before you try it. Distances beyond the pace of the 3000 m world record show no result, since they can only be a typo or a unit mix-up.
Example
Covering 2,600 m in the Cooper test estimates a VO2 max of about 46.8 ml/kg/min, between the 50th and 75th percentile for men aged 30–39.
Last updated .
Frequently asked questions
What is VO2 max?
It is the maximum volume of oxygen your body can use per minute, per kilogram of body weight — a strong indicator of cardiovascular fitness and endurance potential.
Which methods can I use?
The Cooper test (the distance you cover running flat-out for 12 minutes) and the resting heart-rate method, which estimates VO2 max from your maximum and resting heart rates. The heart-rate method is a rough estimate: it was developed in well-trained men and hasn’t been validated for other groups.
What does the percentile mean?
It shows where your number sits among U.S. adults of the same sex and age group who had VO2 max measured on a treadmill (FRIEND registry, Kaminsky et al., 2015). The 50th percentile is the middle; the table covers ages 20 to 79.
How do I find my max heart rate?
A rough estimate is 220 minus your age, but a measured value from a hard effort is more accurate. Resting heart rate is best taken first thing in the morning.
Is the 12-minute test safe for me?
It is an all-out run. If you are new to hard exercise, or have a heart condition or other health concern, talk to a doctor first, and stop if you feel chest pain, dizziness or unusual breathlessness.
Is my data stored?
No. Everything is calculated locally in your browser.
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