VO2 Max Calculator
Estimate your aerobic fitness from a simple field test.
Your numbers
Your results
VO2 Max Calculator by TheCalcTools
How the VO2 Max Calculator works
Run or walk as far as you can in 12 minutes on a flat track and enter the distance.
Enter your maximum and resting heart rates for the second estimate.
The Cooper test and the heart rate ratio method are quick field estimates, not lab measurements.
The formula
Worked example
Using the default values shown in the calculator:
| Cooper test: distance run in 12 minutes (m) | 2400 |
|---|---|
| Maximum heart rate (bpm) | 190 |
| Resting heart rate (bpm) | 60 |
- Cooper: (2,400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min.
- Heart-rate method: 15.3 × 190 ÷ 60 = 48.5 ml/kg/min.
- 12.1 METs.
Result:
| Cooper test VO2 max (ml/kg/min) | 42.4 |
|---|---|
| Heart rate ratio VO2 max (ml/kg/min) | 48.5 |
| METs (from Cooper) | 12.1 |
Frequently asked questions
What is VO2 max?
The maximum rate at which your body can use oxygen during hard exercise, in millilitres per kilogram per minute. It is a standard measure of aerobic fitness.
Which estimate is better?
Neither is exact. The Cooper test needs a maximal effort. The heart rate ratio depends on accurate heart rate values. Use the same method to track change over time.
Sources and further reading
Related calculators
More in Health & Fitness · All calculators
This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.