VO2 Max Calculator
Estimate aerobic fitness level
Formula
Cooper Test:
VO2max = (distance - 504.9) / 44.73
Distance in meters for 12 min run
VO2 Max Ratings
| Poor | <35 |
| Fair | 35-40 |
| Good | 40-50 |
| Excellent | 50-60 |
| Elite | 60+ |
Related
Complete Guide to VO2 Max Calculator
VO2 max (maximal oxygen uptake) is the gold standard measurement of cardiovascular fitness. It represents the maximum amount of oxygen your body can use during intense exercise, measured in milliliters per kilogram of body weight per minute (mL/kg/min).
What VO2 Max Tells You
Higher VO2 max means better aerobic capacity - you can exercise harder and longer before fatigue. Elite endurance athletes often have VO2 max values above 70 mL/kg/min, while average adults are 30-40.
The Cooper 12-Minute Test
Run as far as possible in 12 minutes on a flat surface. This field test correlates well with laboratory VO2 max measurements. Warm up first and pace yourself - starting too fast leads to worse results.
Improving VO2 Max
- HIIT: High-intensity interval training is most effective (3-5 min hard efforts)
- Long runs: Build aerobic base with Zone 2 training
- Consistency: Train 3-5 times weekly for best results
- Recovery: VO2 max improves during rest, not training
Expect 5-20% improvement over 8-12 weeks of proper training. Genetics set your ceiling, but most people have significant room for improvement.
Frequently Asked Questions
For adults: below 35 is poor, 35-40 fair, 40-50 good, 50-60 excellent, 60+ elite. Women's values are typically 10-15% lower. Values decline with age but training can slow or reverse this.
It correlates well with lab testing (r = 0.90) but can be off by 5-10%. Running experience affects accuracy - trained runners pace better. It's great for tracking personal progress over time.
Yes! Most people can improve 5-20% with proper training. HIIT (high-intensity intervals) is most effective. Untrained individuals see the biggest improvements. Genetics set your ceiling.
Higher VO2 max is associated with lower cardiovascular disease risk, better endurance performance, and longevity. It's one of the best predictors of all-cause mortality - fitter people live longer.
Test every 8-12 weeks during a training block. More frequent testing doesn't show meaningful change and can be exhausting. Track progress, not daily fluctuations.
Yes, about 1% per year after age 25-30 for sedentary people. Regular training can cut this decline in half. Some trained 60-year-olds have higher VO2 max than sedentary 30-year-olds.
High-intensity interval training (HIIT) with 3-5 minute hard efforts at 90-95% max HR. Do 2-3 HIIT sessions weekly along with easier aerobic training. Recovery is when adaptation occurs.