VO₂ Max Calculator (Cooper Test)
Estimate your VO₂ max from how far you can run in 12 minutes — the classic Cooper field test.
- Estimated VO₂ max (ml/kg/min)42.4
- Average speed during test (km/h)12.0
Inputs used
- Distance run in 12 minutes2,400 m
About this calculator
VO₂ max — the maximum oxygen your body can use per minute per kilogram — is endurance sport's benchmark engine size. Kenneth Cooper's 1968 field test estimates it from a single all-out 12-minute run: VO₂ max = (distance in metres − 504.9) ÷ 44.73.
Cover 2,400 m and the estimate is 42.4 ml/kg/min — a solid recreational figure. As rough adult brackets: under 30 is low, 35–45 average, 45–55 fit, above 55 highly trained; elite endurance athletes reach the 70s and 80s.
Run the test on a track or flat measured route after a warm-up, pacing evenly — starting too fast is the classic way to under-test. Watches estimate VO₂ max too; the Cooper run is the low-tech check on their optimism.
Quick reference
Cooper test distances to VO₂ max
Estimated VO₂ max (ml/kg/min) by 12-minute run distance.
| Distance run in 12 minutes | Estimated VO₂ max (ml/kg/min) |
|---|---|
| 1,600 m | 24.5 |
| 2,000 m | 33.4 |
| 2,400 m | 42.4 |
| 2,800 m | 51.3 |
| 3,200 m | 60.3 |
Frequently asked questions
How does the Cooper test estimate VO₂ max?
From the distance covered in an all-out 12-minute run: (metres − 504.9) ÷ 44.73. Running 2,400 m gives (2400 − 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min.
What is a good VO₂ max?
Age and sex matter, but broadly: 35–45 ml/kg/min is average for adults, 45–55 is fit, and over 55 is highly trained. Elite cross-country skiers and cyclists have recorded values in the 80s and low 90s.
Can I improve my VO₂ max?
Yes — consistent aerobic volume plus interval work near maximal effort typically lifts it 10–20% over months of training, with beginners improving fastest. Genetics set the ceiling; training decides how close you get.
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