VO₂ Max Calculator
Estimate VO₂ max from the Cooper 12-minute run test — the classic field measure of aerobic capacity used by military and sports programmes worldwide.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the VO₂ Max Calculator
The VO₂ max calculator estimates aerobic capacity from the Cooper test: the distance you run in 12 minutes. VO₂ max = (distance in metres − 504.9) ÷ 44.73, in ml/kg/min. The result is classified by age and sex. Warm up well and run on a flat, measured course such as a 400 m track.
How to use it
- 1Run as far as you can in 12 minutes and measure the distance.
- 2Enter the distance, your age and sex.
- 3Press Calculate.
Worked example
2,600 m in 12 minutes gives (2,600 − 504.9) ÷ 44.73 ≈ 46.8 ml/kg/min.
How it works
Formula
VO₂ max = (Distance in metres − 504.9) ÷ 44.73.
Example
2,600 m in 12 minutes: (2600 − 504.9) ÷ 44.73 = 46.8 ml/kg/min.
Common use cases
- Fitness testing
- Tracking aerobic progress
- School and team assessments
Frequently asked questions
A:The maximum volume of oxygen your body can use per kilogram per minute during intense exercise.
A:Roughly 44–50 ml/kg/min is above average for a 40-year-old man; elite endurance athletes exceed 70.
A:After warming up, cover as much distance as possible in exactly 12 minutes on a flat track, then enter the metres covered.
A:It typically falls within 10–15% of laboratory values when the test is run maximally.
A:Interval work at 90–100% of max heart rate plus a large aerobic base is the most effective combination.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources