Cooper Test VO2 Max Calculator
Estimate VO2 max from a 12-minute run distance.
Enter your values
ⓘ Live results
Results
- Estimated VO2 max
- 42.4 mL/kg/min
- Fitness category
- Average
Quick answer
The Cooper test estimates VO2 max from the distance you can run in exactly 12 minutes.
VO2max = (distance(m) - 504.9) / 44.73
How to use the Cooper Test VO2 Max Calculator
- 1Run as far as possible in exactly 12 minutes on a flat, measured course or track.
- 2Enter the total distance covered in metres.
- 3The Cooper test is a field estimate; a lab test with gas analysis gives a more precise VO2 max. Consult a doctor before maximal exertion tests if you have health concerns.
Worked example
Using the values the calculator loads with:
Inputs
- Distance covered in 12 minutes2400 m
Results
- Estimated VO2 max42.4 mL/kg/min
- Fitness categoryAverage
Frequently asked questions
How accurate is the Cooper test?
It correlates reasonably well with lab-measured VO2 max but can vary with pacing strategy and motivation.
What's a good VO2 max?
It varies by age and sex, but above 45-50 mL/kg/min is generally considered good for adults.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.