What VO2 max measures
VO2 max is the maximum amount of oxygen your body can use during intense exercise, in milliliters per kilogram of body weight per minute. It is one of the best single measures of aerobic fitness and is linked to long-term health. A lab test on a treadmill measures it directly; this calculator estimates it from a simple field test or from your heart rate.
Two estimation methods
Cooper test (1968). Run as far as you can in 12 minutes on a flat track.
VO2 max = (distance in meters − 504.9) ÷ 44.73
Resting heart rate (Uth, 2004). Uses the ratio of maximum to resting heart rate, with maximum heart rate estimated from age (Tanaka: 208 − 0.7 × age).
VO2 max = 15.3 × HRmax ÷ HRrest
The calculator then derives the speed at VO2 max, about VO2 max ÷ 3.5 in km/h, and training paces from it.
Worked example: a Cooper test
You cover 1.5 miles (2,414 m) in 12 minutes.
- VO2 max: (2,414 − 504.9) ÷ 44.73 = 42.7 ml/kg/min: average for a man aged 30 to 50.
- Speed at VO2 max: 42.7 ÷ 3.5 = 12.2 km/h, or 7.6 mph.
- Interval pace (100%): 7:55 per mile.
- Tempo pace (85%): 9:19 per mile. Easy pace (70%): 11:19 per mile.
VO2 max by Cooper distance
| Distance in 12 min | VO2 max | Interval pace |
|---|---|---|
| 1.00 mi | 24.7 | 13:41 |
| 1.25 mi | 33.7 | 10:02 |
| 1.50 mi | 42.7 | 7:55 |
| 1.75 mi | 51.7 | 6:32 |
| 2.00 mi | 60.7 | 5:34 |
How to rate your result
VO2 max falls with age, by roughly 10% per decade after 30 in inactive people. For adults aged 30 to 50, rough benchmarks are:
| Rating | Men | Women |
|---|---|---|
| Excellent | 52+ | 45+ |
| Good | 45–52 | 38–45 |
| Average | 38–45 | 32–38 |
| Below average | under 38 | under 32 |
Doing the Cooper test well
Warm up for 10 to 15 minutes, run on a 400 m track so you can count laps, and pace yourself evenly: starting too fast costs more than it gains. The test is demanding; people who are inactive, or who have heart, lung or joint problems, should check with a doctor first, or use the resting heart rate method instead.
Improving VO2 max
Beginners improve quickly with any regular cardio. Trained runners gain most from intervals close to VO2 max pace, such as 4 to 6 repeats of 3 to 5 minutes with equal recovery, once or twice a week, alongside easy running.