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VO2 Max Calculator
Estimate your VO2 max, the best single measure of aerobic fitness, with three field methods: the Cooper 12-minute run, the resting heart rate (Uth) formula or a timed 1.5-mile run. Then see how you compare with norms for your age and sex.
Test method
Sex
years
bpm
Measure in the morning before getting up
bpm
Empty = estimate 208 − 0.7 × age
min
sec
kg
Adds absolute VO2 max in L/min
Enter your values to see the result.
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How to use the VO2 Max Calculator
- Pick a test method: Cooper 12-minute run, resting heart rate, or 1.5-mile run.
- Enter your sex and age so your result can be compared with the right norms.
- Enter your test result: distance in 12 minutes, resting (and optionally max) heart rate, or your 1.5-mile time.
- Press Calculate VO2 max to see your estimate and fitness category.
- Check the norms table to see the range for each category at your age.
VO2 max formulas
- Cooper 12-minute run (Cooper, 1968): VO2 max = (distance in m − 504.9) ÷ 44.73
- Resting heart rate (Uth et al., 2004): VO2 max = 15.3 × HRmax ÷ HRrest. If you do not know your max heart rate, it is estimated as 208 − 0.7 × age (Tanaka).
- 1.5-mile run: VO2 max = 3.5 + 483 ÷ time in minutes
- METs = VO2 max ÷ 3.5 (1 MET is about 3.5 mL/kg/min at rest)
VO2 max norms (mL/kg/min)
| Age | Men: fair | Men: good | Men: excellent | Women: fair | Women: good | Women: excellent |
|---|---|---|---|---|---|---|
| 13–19 | 38.4–45.1 | 45.2–50.9 | 51.0–55.9 | 31.0–34.9 | 35.0–38.9 | 39.0–41.9 |
| 20–29 | 36.5–42.4 | 42.5–46.4 | 46.5–52.4 | 29.0–32.9 | 33.0–36.9 | 37.0–41.0 |
| 30–39 | 35.5–40.9 | 41.0–44.9 | 45.0–49.4 | 27.0–31.4 | 31.5–35.6 | 35.7–40.0 |
| 40–49 | 33.6–38.9 | 39.0–43.7 | 43.8–48.0 | 24.5–28.9 | 29.0–32.8 | 32.9–36.9 |
| 50–59 | 31.0–35.7 | 35.8–40.9 | 41.0–45.3 | 22.8–26.9 | 27.0–31.4 | 31.5–35.7 |
| 60+ | 26.1–32.2 | 32.3–36.4 | 36.5–44.2 | 20.2–24.4 | 24.5–30.2 | 30.3–31.4 |
Values below "fair" are rated poor or very poor and values above "excellent" superior; the calculator shows all six bands. Norms are adapted from widely used fitness-testing tables (Heyward, Advanced Fitness Assessment and Exercise Prescription). Different sources use slightly different cut-offs.
Frequently asked questions
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can use during intense exercise, usually given in millilitres per kilogram of body weight per minute (mL/kg/min). Higher values mean better aerobic (cardiorespiratory) fitness.
How does the Cooper test work?
Run as far as you can in 12 minutes on a flat track, then enter the distance. Cooper's formula is VO2 max = (distance in meters − 504.9) ÷ 44.73. Covering 2,400 m gives about 42.4 mL/kg/min.
How do I estimate VO2 max from resting heart rate?
The Uth-Sørensen formula is VO2 max = 15.3 × maximum heart rate ÷ resting heart rate. With a max HR of 187 and a resting HR of 60 the estimate is about 47.7. It is quick but less accurate than a running test, especially if your max heart rate is estimated.
What is the 1.5-mile run formula?
VO2 max = 3.5 + 483 ÷ time in minutes. A 12:30 finish (12.5 minutes) gives 3.5 + 38.6 = 42.1 mL/kg/min.
What is a good VO2 max?
It depends on age and sex. For men in their 20s about 42.5 to 46.4 is rated good and above 52.4 superior; for women in their 20s about 33 to 36.9 is good and above 41 superior. VO2 max usually declines with age, so the thresholds are lower for older groups.
How can I improve my VO2 max?
Regular aerobic training improves it, especially a mix of steady endurance sessions and intervals at high intensity (for example 3 to 5 minute efforts near maximum). Losing excess body fat also raises VO2 max per kilogram.
How accurate are these estimates?
Field tests are estimates and can differ from a laboratory test by several mL/kg/min. Use the same test under similar conditions to track your progress over time.
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