2,400 metres
(2,400 − 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min.
VO2 Max Calculator
Estimate your VO₂ max from the distance you run in 12 minutes (Cooper test).
Result
Enter your values and select Calculate to see the result.
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How the VO2 Max Calculator works
VO₂ max is the most oxygen your body can use during hard exercise, per kilogram of body weight per minute — a key measure of aerobic fitness. Kenneth Cooper's 1968 test estimates it from one run: after a warm-up, cover as much distance as you can in 12 minutes on a flat track, then enter the distance.
Formula
VO₂ max = (distance in metres − 504.9) ÷ 44.73
In ml of oxygen per kg per minute.
Examples
3,000 metres
(3,000 − 504.9) ÷ 44.73 ≈ 55.8 ml/kg/min.
Frequently asked questions
How accurate is the Cooper test?
It tracks lab results well for trained runners who pace the 12 minutes well, and less well for beginners. A lab treadmill test measures VO₂ max directly.
Can I use a treadmill?
Yes, at a 1% incline to make up for the lack of air resistance, but results can differ from a track.
Is the test safe for everyone?
It's an all-out effort. If you have a heart or lung condition or are new to exercise, check with a doctor first. This is general information, not medical advice.
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