VO2 Max Calculator
Calculate maximal oxygen uptake ($VO_2$ max in mL/kg/min) and evaluate aerobic endurance fitness percentiles using the Cooper 12-Minute Test.
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What is VO2 Max?
VO2 Max measures the maximum volume of oxygen (in milliliters) your body can consume and transport to working muscles per kilogram of body weight per minute ($ ext{mL/kg/min}$). It is the defining metric of cardiorespiratory fitness.
Cooper 12-Min Test
VO2 Max = (Distance_meters - 504.9) / 44.73
Uth-Sørensen HR Ratio
VO2 Max = 15.3 × (Max HR / Resting HR)
VO2 Max and Longevity
Major clinical studies (including the landmark Cleveland Clinic cohort of 122,007 patients) demonstrated that having an "Elite" VO2 Max is associated with a 5-fold reduction in all-cause mortality compared to the lowest aerobic fitness quintile.
Frequently Asked Questions
What is a good VO2 Max score for my age?
For a 30-year-old male, 44 to 51 mL/kg/min is considered "Good", while over 52 is "Excellent". For a 30-year-old female, 35 to 41 is "Good" and over 42 is "Excellent".
Can you improve your VO2 Max through training?
Yes. High-Intensity Interval Training (HIIT) combined with long aerobic Zone 2 training typically increases VO2 Max by 15% to 25% over a 12-to-16 week period.
How does the Cooper 12-minute test work?
Warm up thoroughly, then run as far as possible on a flat surface or 400m track for exactly 12 minutes. Dr. Kenneth Cooper developed this test for the US Air Force in 1968, showing a 0.90 correlation with laboratory metabolic cart testing.