VO₂ Max Calculator
Estimate your maximal oxygen uptake — the gold standard measure of cardiovascular fitness. Choose the Cooper 12-minute run test or the Rockport 1-mile walk test.
Estimated VO₂ Max
42.4 ml/kg/min
Estimated VO₂ Max
42.4 ml/kg/min
Fitness classification
Test used
Cooper
12-minute run test
Category
Good
male, 30 years old
What does your VO₂ Max mean?
A VO₂ Max of 40–50 indicates good cardiovascular fitness. You're fitter than most people your age. Regular aerobic exercise will help you maintain or improve this.
Cooper Test (Cooper, 1968): Run as far as you can in 12 minutes on a flat surface. Formula: VO₂max = (22.351 × distance in km) − 11.288. Best for active individuals comfortable with vigorous running. Accuracy: ±10–15% vs. lab testing.
What is VO₂ Max? It's the maximum rate of oxygen your body can use during intense exercise — the gold standard measure of cardiovascular fitness. Higher VO₂ Max is associated with lower risk of cardiovascular disease, all-cause mortality, and better endurance performance.