VO₂ Max Calculator (Cooper Test)
VO₂ max is the gold standard measure of aerobic fitness. This calculator uses the Cooper 12-minute run test, one of the most validated field tests for estimating VO₂ max.
Run as far as possible in 12 minutes, then enter your distance below.
Cooper Formula
Developed by Dr. Kenneth Cooper in 1968, the formula is:
VO₂ max = (distance in meters − 504.9) ÷ 44.73
Fitness Categories
| Category | VO₂ max (ml/kg/min) |
|---|---|
| Very Poor | Below 28 |
| Poor | 28–33 |
| Fair | 34–41 |
| Good | 42–51 |
| Excellent | 52–59 |
| Superior | 60+ |
Tips for the Test
- Perform the test on a flat surface (track preferred).
- Warm up for 5–10 minutes before starting.
- Maintain a steady, sustainable pace — don't sprint at the start.
- Track distance with a GPS watch, running app, or marked track.