VO2 Max Calculator
Estimate your VO2 max — your body's maximum oxygen use — with three proven field tests: the Cooper 12-minute run, the Rockport 1-mile walk, or the heart-rate ratio method. Instant result, free.
How to use
- Choose your test method.
- Fill in the fields for that method (the others are ignored).
- Your estimated VO2 max and a general fitness guide appear instantly.
Note
Cooper: VO2 max = (distance in metres - 504.9) / 44.73. Rockport uses the published Kline equation (weight converted to pounds). HR ratio: VO2 max = 15.3 x (max HR / resting HR), from the Uth study. Broad adult bands: below 30 low, 30 to 40 fair, 40 to 50 good, above 50 excellent — exact band tables vary by age and sex. Field tests estimate; laboratory testing measures. Estimate only — not medical advice.
Frequently Asked Questions (FAQ)
What is the VO2 max calculator?
It estimates your aerobic fitness level, in ml/kg/min, from three field methods: the Cooper 12 minute run, the Rockport 1 mile walk and the heart rate ratio method.
Which test method should I choose?
Pick the one you can actually do: run as far as you can in 12 minutes for the Cooper test, walk one mile fast for the Rockport test, or use your max and resting heart rates if you have no track.
What inputs does each test method need?
Cooper needs the distance you ran in 12 minutes; Rockport needs your weight, age, sex, one-mile walk time and end-of-walk heart rate; the heart-rate method needs your max and resting heart rates.
Which formulas does the tool use?
Cooper: (distance in metres - 504.9) / 44.73. Rockport: the published Kline equation. Heart-rate ratio: 15.3 x (max HR / resting HR), from the Uth study.
Is the result a medical diagnosis?
No. It is an estimate only, not medical advice. Field tests estimate VO2 max; only laboratory testing measures it directly.