VO2 Max Calculator

Cooper 12-min run and resting-HR aerobic fitness estimate

Quick Answer

VO2 Max Calculator: Cooper 12-min run and resting-HR aerobic fitness estimate. Cooper 12-min run: VO₂max = (distance(m) − 504.9) ÷ 44.73.

Age

Gender

12-min distance (m)

VO₂max

49.1 ml/kg/min

Good for age 30 · = 14.0 METs

Fitness scale (male 20-39 ref)

Poor

Fair

Good

Excellent

Elite

49.1 ml/kg/min

Steps

1Cooper 12-min run: VO₂max = (d − 504.9) ÷ 44.73
2= (2700 − 504.9) ÷ 44.73 = 49.1 ml/kg/min

Method comparison

Cooper 12-min±10-15%; needs hard effort

Rockport walkBest for sedentary/older adults

HR ratioRoughest (±15-20%) but zero effort

Race estimateGood for trained runners

💡 VO₂max is the single strongest modifiable predictor of longevity — moving from the bottom to middle fitness quartile cuts mortality risk ~30-40%. Elite marathoners hit 70-85; sedentary adults often sit at 25-35. Zone 2 training (can-talk pace) 3-4h/week raises VO₂max 10-15% in a year.

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How to Use

Enter body metrics: fill height, weight, age etc. as prompted by the VO2 Max Calculator.
Read value and grade: results appear instantly with an authority-based classification.
Check reference tables: confirm your range and healthy targets against the tables on this page.
Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

VO2 Max Calculator is a free online health tool — open and use, no sign-up.
All calculations run locally in your browser; your data never leaves the device.
Key capability: Cooper 12-min run and resting-HR aerobic fitness estimate.
Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

VO₂max estimation

Cooper 12-min run: VO₂max = (distance(m) − 504.9) ÷ 44.73

Resting HR (Uth): VO₂max = 15.3 × HRmax ÷ HRrest, HRmax = 208 − 0.7×age

Unit ml/kg/min; METs = VO₂max ÷ 3.5

Field estimates carry ±10% error

Example: 2400m in 12 min → VO₂max ≈ 42.4 (average).

FAQ

How do I use the VO2 Max Calculator?

Open the page and fill in the input fields — results update automatically. Cooper 12-min run and resting-HR aerobic fitness estimate.

Are the results accurate?

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?

No. Always consult a qualified healthcare professional for health decisions.

Is it free? Do I need to sign up?

Completely free. No registration, login or download required.

Does it work on mobile?

Yes. The responsive design works on all devices.

Related Guides

Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

ACSM Guidelines for Exercise Testing

Last updated: 2026-08-04

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Cite this page: YiJianSuan. VO2 Max Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/vo2max

Results provided by this tool are for reference only and do not constitute professional advice.