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VO2 Max Calculator

Your aerobic fitness, estimated from a run, a walk or your resting heart rate.

Your details

Units

From your profile. Changes here update it everywhere.

Sex

Used for your rating.

Used for your rating.

Your test

Test

Run as far as you can in 12 minutes, ideally on a track.

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Cooper 12-minute run

VO2 max = (metres in 12 min − 504.9) ÷ 44.73

Rockport 1-mile walk

VO2 max = 132.853 − 0.0769 × weight (lb) − 0.3877 × age
  + 6.315 × (1 for men, 0 for women)
  − 3.2649 × time (min) − 0.1565 × finish heart rate

Resting heart rate (Uth)

VO2 max = 15.3 × max HR ÷ resting HR
Max HR: measured, or 208 − 0.7 × age

Ratings use Cooper Institute norms for ages 20–79. Ages 18–19 use the 20–29 row; 80 and over use 70–79.

The resting heart rate method is the roughest of the three. A field test gives a better estimate.

Sources

  • Cooper KH (1968), A means of assessing maximal oxygen intake: correlation between field and treadmill testing. JAMA 203:201–204.
  • Kline GM et al. (1987), Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc 19:253–259.
  • Uth N, Sørensen H, Overgaard K, Pedersen PK (2004), Estimation of VO2max from the ratio between HRmax and HRrest: the Heart Rate Ratio Method. Eur J Appl Physiol 91:111–115.
  • The Cooper Institute, VO2max percentile norms by age and sex.
  • Tanaka H, Monahan KD, Seals DR (2001), Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37:153–156.

About the vo2 max calculator

What VO2 max measures

VO2 max is the most oxygen your body can use per minute, per kilogram of body weight, during all-out exercise. It's one of the best single measures of aerobic fitness, and higher values are linked to longer life. A lab test on a treadmill or bike measures it directly. The tests here estimate it from simpler measurements.

Read more about the VO2 Max calculator

Choosing a test

The Cooper test is a 12-minute run as far as you can go, best on a 400 m track. The Rockport test is a brisk 1-mile walk, timed, with your heart rate taken at the finish, which suits beginners and older adults. The resting heart rate method needs no exercise at all, but it's the least accurate and is thrown off by caffeine, stress and some medicines.

Improving it

Steady zone 2 work builds the base, and intervals at zone 4–5 push the ceiling. Untrained people often improve by 15–20% in a few months. Age and genes set limits, but training matters at every age.

Frequently asked questions

What is a good VO2 max?

It depends on age and sex. For a man in his 30s, about 44 is good and 48+ excellent; for a woman in her 30s, about 38 is good and 42+ excellent.

How accurate is a VO2 max estimate?

Field tests are usually within about 10% of a lab test. Watch estimates and the resting heart rate method can be further off.

How do I do the Cooper test?

Warm up, then run as far as you can in 12 minutes, ideally on a track so the distance is accurate. Enter the distance you covered.

Is the walking test safe if I'm not fit?

The Rockport walk is designed for that, but if you have a heart condition or symptoms on exertion, check with a doctor before any fitness test.