VO2 Max Calculator (Cooper)
VO2 max is the maximum oxygen your body can use during intense exercise, and it is one of the best single measures of cardiovascular fitness. The Cooper test estimates it from the distance you can run in 12 minutes.
Enter the distance you covered (or aim to cover) in 12 minutes, in kilometres. The calculator returns your estimated VO2 max in ml/kg/min.
It is one of the best single measures of cardiovascular fitness — useful for tracking your own aerobic progress over time, or comparing your conditioning to population norms.
Enter your values to see the result.
How this is calculated
VO2 max is the maximum oxygen your body can use during intense exercise, expressed in millilitres per kilogram of body weight per minute. This calculator estimates it from the Cooper 12-minute run test: VO2 max = (distance in metres − 504.9) ÷ 44.73, where the distance is how far you run in 12 minutes.
The Cooper test is a practical field substitute for the lab test, which directly measures oxygen use during graded exercise. A higher VO2 max means a larger aerobic engine, which underpins endurance performance.
The formula assumes a running test on a flat surface with maximal effort for the full 12 minutes. It does not account for running economy, motivation, pacing errors, or non-running populations (cyclists and swimmers use sport-specific tests). Norms vary by age and sex: for men in their 30s, 42–47 is typical and 50+ is good; for women in their 30s, 36–40 is typical and 44+ is good. Trained endurance athletes exceed 60. Use the result to track changes in your own fitness rather than to compare absolutely across people.
Worked example
You cover 2.4 km in the 12-minute run.
- 1Distance in metres = 2.4 × 1,000 = 2,400 m.
- 2VO2 max = (2,400 − 504.9) ÷ 44.73 = 1,895.1 ÷ 44.73 ≈ 42.4 ml/kg/min.
- 3For a man in his 30s, 42.4 sits in the typical range.
Frequently asked questions
- What is the Cooper formula?
- VO2 max = (distance in metres − 504.9) ÷ 44.73. It estimates aerobic capacity from a 12-minute run distance, a practical field test.
- What is a good VO2 max?
- It varies by age and sex. For men in their 30s, 42–47 is typical and 50+ is good; for women in their 30s, 36–40 is typical and 44+ is good. Trained endurance athletes exceed 60.
- Can I improve VO2 max?
- Yes. Regular aerobic training, especially high-intensity intervals, raises VO2 max, though genetics set a ceiling. Consistency matters more than any single session.
- What is the Cooper formula?
- VO2 max = (distance in metres − 504.9) ÷ 44.73. It estimates aerobic capacity from a 12-minute run distance, a practical field test that substitutes for a lab measurement.
- What is a good VO2 max?
- It varies by age and sex. For men in their 30s, 42–47 is typical and 50+ is good; for women in their 30s, 36–40 is typical and 44+ is good. Trained endurance athletes exceed 60. Track your own trend rather than comparing absolutely.
Related calculators
Method: Cooper 12-minute run VO2 max formula. No external data source. Last updated: September 2026.
These results are general estimates from established formulas and are not medical advice. They depend on the accuracy of the values you enter and on individual factors the formulas cannot capture. Consult a qualified healthcare professional before making decisions about your diet, training or treatment.