VO2 max calculator (Cooper 12 minute test)
Run as far as you can in 12 minutes on a track, then enter the distance in meters to estimate your aerobic fitness.
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How to use it
- Enter distance in 12 minutes.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Cooper equation (1968): VO2 max = (distance in meters − 504.9) ÷ 44.73, in mL per kg per minute.
Example
Inputs: Distance in 12 minutes = 2,800 m. Result: Estimated VO2 max: 51.3 mL/kg/min; In METs: 14.7; Average speed: 14 km/h.
Limits and caveats
- The result is a field estimate; a lab gas analysis test is more accurate.
- It needs an all-out effort, so check with a doctor first if you have a health condition.
Questions about this tool
What is VO2 max?
The most oxygen your body can use per minute per kilogram of body weight, a common measure of cardio fitness.
How do I do the Cooper test?
After a good warm up, run as far as you can in 12 minutes on a 400 m track and record the distance in meters.
What VO2 max does a 2,400 m run give?
About 42.4 mL/kg/min by the Cooper equation.