🏃 VO2 Max Calculator
VO₂ max is the maximum rate your body can use oxygen during intense exercise — the single best number for cardiovascular fitness. Lab tests cost hundreds, but the Cooper 12-minute run test estimates it remarkably well from just the distance you cover.
Run or walk as far as you can in exactly 12 minutes on a flat track, enter the distance, and this calculator applies the Cooper formula to estimate your VO₂ max with an age-and-gender-adjusted rating.
How to use this calculator
Warm up, then cover as much distance as possible in exactly 12 minutes. Enter the distance in metres plus your age and gender.
- Warm up for 5-10 minutes.
- Run or walk as far as possible in exactly 12 minutes.
- Enter the distance in metres, plus age and gender.
- Read your VO₂ max and fitness rating.
What Is a Good VO2 Max Score?
For men in their 30s, a VO₂ max above 43 is good and above 49 is excellent; for women the bands are roughly 36 for good and 42 for excellent, with ratings shifting by age decade. Elite endurance athletes exceed 70. The encouraging part: VO₂ max is highly trainable — 8 to 12 weeks of interval training typically lifts it 10 to 20 percent. Re-test every couple of months on the same track to track real progress rather than day-to-day noise.
Frequently asked questions
What is VO2 max?
The maximum volume of oxygen your body can use per minute per kilogram during intense exercise. Higher means better cardiovascular fitness.
How accurate is the Cooper test?
Within about 10 percent of lab measurement for most people — excellent for a free field test. Consistency matters more than absolute precision: re-test the same way each time.
Can I improve my VO2 max?
Yes, significantly. Interval training — short hard efforts with recovery — is the fastest method. Most people gain 10-20% in 2-3 months.
What is a good VO2 max for a 40 year old?
Roughly 40+ for men and 34+ for women is good at 40. Ratings decline about 1 point per decade naturally, which training can offset.
Is the Cooper test safe?
For healthy adults, yes, but it is a maximal effort. If you have heart conditions, chest pain or are new to exercise, get medical clearance first.