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VO2 Max Calculator

Health & Body

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.

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

  1. 1Cooper 12-min run: VO₂max = (d − 504.9) ÷ 44.73
  2. 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

  1. Enter body metrics: fill height, weight, age etc. as prompted by the VO2 Max Calculator.
  2. Read value and grade: results appear instantly with an authority-based classification.
  3. Check reference tables: confirm your range and healthy targets against the tables on this page.
  4. 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.

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Source & Updates

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

Authoritative sources:

Last updated:

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

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

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.