VO2 Max Calculator (Cooper Test)
Estimate your VO2 max from a 12-minute run (Cooper test) or your resting heart rate, with a fitness rating.
Result
How to use
- 1
Pick a method — the 12-minute run is more accurate if you can run it safely.
- 2
Enter your age, sex and the distance or your resting pulse.
- 3
See your estimated VO2 max and how your run compares with Cooper's ratings.
Questions
What is VO2 max?
VO2 max is the most oxygen your body can use during hard exercise, in ml per kg of body weight per minute. Higher means better aerobic (cardio) fitness. It improves with regular running, cycling, swimming or brisk walking.
How is it calculated?
Cooper test (1968): VO2 max = (distance in metres − 504.9) ÷ 44.73. Resting heart rate method (Uth et al., 2004): VO2 max ≈ 15.3 × maximum heart rate ÷ resting heart rate, with maximum heart rate estimated as 220 − age.
Is the Cooper test safe for me?
It is an all-out effort. If you are new to exercise, over 40 with risk factors, or have heart, lung or joint problems, check with a doctor first and try the resting heart rate method instead.
About this VO2 Max tool
VO2 Max Calculator (Cooper Test) — Estimate your VO2 max from a 12-minute run (Cooper test) or your resting heart rate, with a fitness rating. It is one of 200 free tools on namasivayam.in, made by software engineer Namasivayam Vadivelan for everyday use in India.
Everything is calculated instantly in your browser: nothing you type or upload is sent to any server, there is no sign-up, and it works on mobile and desktop. Pick a method — the 12-minute run is more accurate if you can run it safely.
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Results are estimates to help you plan. They are not financial, tax or medical advice.