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Calculation Machine

VO2 Max Calculator

Aerobic fitness from a 1.5-mile run or Cooper test.

Reviewed by James Whitfield · How we check our maths

Your values

ⓘ Live results

Results
Estimated VO2 max
46.8 ml/kg/min
Rating
Good
Good for your age and sex
45+ ml/kg/min
METs equivalent
13.4

Quick answer

VO2 max is the maximum oxygen your body can use per kilogram per minute; the Cooper test estimates it from distance covered in 12 minutes.

The formula

VO2max = (metres − 504.9) ÷ 44.73

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • TestCooper 12-minute run
  • Distance in metres, or time in minutes2600
  • Age35 years
  • SexMale

Result

  • Estimated VO2 max46.8 ml/kg/min
  • RatingGood
  • Good for your age and sex45+ ml/kg/min
  • METs equivalent13.4

How to use the VO2 Max Calculator

  1. 1Run as far as you can in 12 minutes, or time a 1.5-mile run.
  2. 2Enter the distance in metres or the time in minutes.
  3. 3Read your estimated VO2 max.

Frequently asked questions

How can I improve VO2 max?

Zone 2 volume builds the aerobic base; short intervals at 90–95% of max heart rate raise the ceiling.

Is a watch estimate reliable?

Wrist estimates track trends well but can be several points off in absolute terms compared with lab testing.

About this calculator