The maximum rate of oxygen your body can use during intense exercise, indicating cardiovascular fitness.

How is VO2 max estimated without lab testing?

Common field-test formulas use performance data to estimate VO2 max.

How accurate are estimation formulas compared to lab testing?

Useful for tracking trends but less precise than direct lab measurement.

VO2 Max Calculator - Estimate Your Aerobic Fitness

VO2 Max Calculator

Estimate your aerobic fitness level using the Cooper 12-minute run test.

Distance Covered in 12 Minutes

Estimated VO2 Max-

Fitness Category-

What Is VO2 Max?

VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's one of the best indicators of aerobic (cardiovascular) fitness — the higher your VO2 max, the more efficiently your heart and lungs deliver oxygen to your muscles.

Formula (Cooper Test)

VO2 Max (ml/kg/min) = (Distance in meters - 504.9) ÷ 44.73

This is based on the Cooper 12-minute run test: run as far as you can in 12 minutes, then enter the distance covered.

How to Use This Calculator

Run (or walk briskly) as far as possible in exactly 12 minutes.
Enter the total distance covered and choose meters or miles.
Click calculate to see your estimated VO2 max and fitness category.

Example

Covering 2,400 meters in 12 minutes gives VO2 max = (2400 - 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min, which falls in the "fair" range for most adults, just below the "good" threshold of 43.