VO2 Max Calculator
Estimate your VO2 max from a fitness test
Frequently Asked Questions
VO2 max is the maximum rate of oxygen your body can use during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). It's a key marker of cardiovascular fitness.
The Cooper 12-minute run test formula (VO2max = (distance in meters - 504.9) / 44.73) is a well-validated field test, typically accurate within about 5-10% of a lab-measured VO2 max.
It varies heavily by age and sex, but roughly: under 30 is poor, 30-40 is average, 40-50 is good, and above 50 is excellent for most adults. Elite endurance athletes often exceed 60-70.
Yes. Regular aerobic training, especially high-intensity interval training (HIIT), can raise VO2 max by 10-20% over several months, even in previously sedentary adults.