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VO₂ max calculator (Cooper test)

Estimate your VO₂ max with the Cooper test: distance covered in 12 minutes.

m
VO₂ max
42.4 ml/kg/min
LevelGood

Cooper test: cover as much distance as possible in 12 minutes. Estimate only.

Interactive lesson: The fat-burning zone is real — and useless Walking burns more fat than running, and running still takes off more fat. Both are true.

How the calculation works

VO₂ max measures aerobic capacity: the maximum oxygen (mL per kg per minute) your body can use during intense exercise. It's one of the best cardiorespiratory fitness markers.

This uses the Cooper test (run as far as you can in 12 minutes):

VO₂max = (distance in meters − 504.9) ÷ 44.73

Step-by-step example

Running 2,400 m in 12 minutes:

  • VO₂max = (2400 − 504.9) ÷ 44.73 ≈ 42.4 mL/kg/min

Higher is better. Elite athletes exceed 70; a sedentary adult is around 30–35.

Examples

  • 2,800 m in 12 min: VO₂max ≈ 51 mL/kg/min (good).
  • 1,800 m in 12 min: VO₂max ≈ 29 (beginner).

Frequently asked questions

What is VO₂ max?

The max oxygen your body can use during exercise — higher means better fitness.

How to improve VO₂ max?

High-intensity interval training plus consistent aerobic volume raise VO₂max most over weeks.

Is the Cooper test accurate?

A good field estimate, but it depends on maximal effort. The gold standard is a lab test with a mask.

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Updated on June 18, 2026 · by Rafael Rossi · Methodology & sources