Estimate your VO2 max — the maximum rate of oxygen your body can use during exercise. Choose from three validated test methods: Cooper 12-minute run, 1.5-mile run, or Rockport walk test.
Estimated VO2 Max
Fitness Level
Percentile Range
This calculator provides estimates and is for informational purposes only. Consult a healthcare professional for medical advice.
How It Works
VO2 max represents your body's maximum capacity to transport and use oxygen during exercise, measured in ml/kg/min. It's considered the gold standard for cardiovascular fitness. This calculator supports three validated field tests:
Cooper Test: Run as far as possible in 12 minutes. Formula: VO₂max = (distance − 504.9) ÷ 44.73. 1.5-Mile Run: Run 1.5 miles as fast as you can. Formula: VO₂max = 483 ÷ time + 3.5. Rockport Walk Test: Walk 1 mile briskly and record your time and heart rate. Formula: 132.853 − 0.0769×weight − 0.3877×age + 6.315×gender − 3.2649×time − 0.1565×HR.
Frequently Asked Questions
What is a good VO2 max score?
For men aged 20-29, a "good" VO2 max is roughly 42–46 ml/kg/min. For women of the same age, it's about 34–39 ml/kg/min. Elite endurance athletes can reach 70-85 ml/kg/min. VO2 max naturally declines with age but can be improved significantly with regular aerobic training.
Which test method should I use?
The Cooper test and 1.5-mile run are best for people who can run comfortably. The Rockport walk test is ideal for beginners, older adults, or anyone who prefers walking. All three methods provide reasonable estimates, though lab testing is the most accurate.
How can I improve my VO2 max?
High-intensity interval training (HIIT) is the most effective way to improve VO2 max. Consistent aerobic exercise like running, cycling, or swimming 3-5 times per week at varying intensities will also lead to improvements. Most people can increase VO2 max by 10-20% with proper training.