VO2 Max Estimator
This VO2 max calculator estimates your maximal oxygen uptake from one of two field tests — the Cooper 12-minute run or the Rockport 1-mile walk — and rates the result for your age and sex.
About this tool
This VO2 max calculator estimates your maximal oxygen uptake from one of two field tests — the Cooper 12-minute run or the Rockport 1-mile walk — and rates the result for your age and sex.
How to use it
- Choose the Cooper 12-minute run or the Rockport 1-mile walk test.
- For Cooper, enter the distance covered in 12 minutes; for Rockport, enter your age, sex, weight, walk time and heart rate at the finish.
- Enter your age and sex for the rating.
- Read your estimated VO2 max in ml/kg/min and your fitness category.
Good to know
- Cooper test: VO2 max = (distance in metres − 504.9) ÷ 44.73.
- Rockport test: VO2 max = 132.853 − 0.0769 × weight (lb) − 0.3877 × age + 6.315 × (1 for men, 0 for women) − 3.2649 × time (min) − 0.1565 × heart rate.
- VO2 max is expressed in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).
- Ratings run from Poor to Excellent and depend on age and sex.
Runs entirely in your browser — nothing you enter is uploaded or stored.
Frequently asked questions
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in ml/kg/min. It is one of the best single measures of cardiovascular fitness.
What is a good VO2 max?
It depends on age and sex; for men in their 30s, values in the mid-40s ml/kg/min or higher are generally rated good. Elite endurance athletes can exceed 70.
How accurate are the Cooper and Rockport tests?
Field tests give reasonable estimates when done all-out (Cooper) or at a brisk steady walk (Rockport) on a flat course. A lab test with gas analysis remains the most accurate.
How can I improve my VO2 max?
Regular endurance training with some high-intensity intervals — such as 4 × 4 minutes hard with recovery in between — is an effective way to raise VO2 max over several weeks.