Cooper Test VO2 Max Calculator
Estimate your VO2 max from a 12-minute Cooper run. Enter the distance you covered in meters to get your aerobic fitness score.
Calculator by Toolsloft ↗- Estimated VO2 max
- 42.37 ml/kg/min
The Cooper test is one of the oldest and simplest ways to gauge aerobic fitness: run as far as you can in 12 minutes on a flat course. This tool turns that distance into an estimated VO2 max, the volume of oxygen your body can use at full effort.
How this is calculated
VO2 max in milliliters per kilogram per minute is the 12-minute distance in meters minus 504.9, divided by 44.73. This is the regression published by Kenneth Cooper for the 12-minute run. Run on a measured, flat course and pace yourself for the fairest result.
How to use
- Warm up, then run as far as you can in exactly 12 minutes on a flat measured course.
- Record the distance in meters.
- Enter the distance to read your estimated VO2 max.
Examples
- 2,400 m in 12 minutes:
VO2 max about 42.4 ml/kg/min - 3,000 m in 12 minutes:
VO2 max about 55.8 ml/kg/min
FAQ
- What is a good VO2 max?
- It varies by age and sex, but roughly 35 to 45 is average for adults, above 50 is strong, and elite endurance athletes reach 70 or more.
- How accurate is the Cooper test?
- It is a solid estimate for a field test, but pacing, terrain, heat, and motivation all affect the distance. A lab treadmill test is more precise.