VO2 max is the maximum rate of oxygen your body can use during intense exercise, measured in ml of oxygen per kg of body weight per minute. It's the gold standard measure of cardiovascular fitness.

What is a good VO2 max?

For men aged 20-29, a VO2 max above 50 is excellent, above 42 is good. For women aged 20-29, above 41 is excellent, above 34 is good. Elite endurance athletes often exceed 70 (men) or 60 (women) ml/kg/min.

How do I do the Cooper 12-minute run test?

Run (or walk/run) as far as possible in exactly 12 minutes on a flat surface. Record the total distance in meters. The formula VO2 max = (distance − 504.9) ÷ 44.73 estimates your aerobic capacity.

How do I improve my VO2 max?

High-intensity interval training (HIIT), tempo runs, and consistent aerobic training improve VO2 max. Most people see meaningful improvements in 6–12 weeks of consistent training.

What MET value corresponds to my VO2 max?

MET (Metabolic Equivalent of Task) = VO2 ÷ 3.5. A VO2 max of 35 = 10 METs. Activities above 6 METs are vigorous exercise. Higher METs mean greater cardiorespiratory capacity.

VO2 Max Calculator

Calculate your VO2 max (maximal oxygen uptake) from a Cooper 12-minute run, 1.5 mile run, or Rockport walk test. See your fitness level, heart rate training zones, and predicted race times.

Test Type

Age

yrs

Sex

Distance Run (meters, Cooper test) ?

Time to Run 1.5 Miles (seconds) ?

sec

VO2 Max

—

Fitness Level —

MET Equivalent —

Estimated Max Heart Rate —

Extended More scenarios, charts & detailed breakdown ▾

Distance in 12 Minutes (meters)

Age

yrs

Sex

VO2 Max

—

Fitness Level —

Professional Full parameters & maximum detail ▾

Test Type

Distance (meters, Cooper)

Time in Seconds (1.5 mi run)

sec

Age

yrs

Sex

Weight (lbs)

lbs

VO2 Max Result

VO2 Max —

Fitness Level —

Approx Percentile —

MET Equivalent —

Heart Rate & Training Zones

Max Heart Rate —

Zone 1 HR (50–60%) —

Zone 2 HR (60–70%) —

Zone 3 HR (70–80%) —

Zone 4 HR (80–90%) —

Performance Prediction

Predicted 5K Time —

How to Use This Calculator

Select your test type (Cooper 12-min run is most common).
Enter your age and sex for age/sex adjusted fitness rating.
Enter your test result (distance in meters for Cooper, time in seconds for 1.5 mile).
Use the Professional tab for training zones, predicted race times, and percentile ranking.

Formula

Cooper Test: VO2 max = (distance m − 504.9) ÷ 44.73

1.5 Mile Run: VO2 max = 3.5 + 483 ÷ time (minutes)

Rockport Walk: VO2 max = 132.853 − 0.0769×wt(lbs) − 0.3877×age + 6.315×sex − 3.2649×time(min) − 0.1565×HR

Example

Example: 30-year-old male runs 2,800 meters in 12 minutes. VO2 max = (2800 − 504.9) ÷ 44.73 = 51.3 ml/kg/min → Excellent fitness level.

Frequently Asked Questions

VO2 max is the maximum rate of oxygen your body can use during intense exercise, measured in ml of oxygen per kg of body weight per minute. It's the gold standard measure of cardiovascular fitness.
For men aged 20-29, a VO2 max above 50 is excellent, above 42 is good. For women aged 20-29, above 41 is excellent, above 34 is good. Elite endurance athletes often exceed 70 (men) or 60 (women) ml/kg/min.
Run (or walk/run) as far as possible in exactly 12 minutes on a flat surface. Record the total distance in meters. The formula VO2 max = (distance − 504.9) ÷ 44.73 estimates your aerobic capacity.
High-intensity interval training (HIIT), tempo runs, and consistent aerobic training improve VO2 max. Most people see meaningful improvements in 6–12 weeks of consistent training.
MET (Metabolic Equivalent of Task) = VO2 ÷ 3.5. A VO2 max of 35 = 10 METs. Activities above 6 METs are vigorous exercise. Higher METs mean greater cardiorespiratory capacity.

Related Calculators

Sources & References (5) ▾

Cooper KH — A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA. 1968;203(3):201-204 — JAMA
Tanaka H et al. — Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156 — JACC
ACSM — ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. (2022) — ACSM
Kline GM et al. — Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987;19(3):253-259 — Medicine & Science in Sports & Exercise
AHA — American Heart Association Recommendations for Physical Activity in Adults and Kids — American Heart Association