Cardio calculator
VO2 max calculator
Estimate your aerobic capacity from the Cooper 12-minute run test — just enter how far you covered. Free, instant, no sign-up.
VO2 max responds to the right intervals — the coach builds them into your week.
What is VO2 max?
VO2 max is the maximum rate at which your body can use oxygen during hard exercise, measured in millilitres per kilogram of bodyweight per minute. It's the single best lab number for aerobic fitness — higher means a bigger engine.
How this calculator works
The Cooper test (1968) is the classic field estimate: run as far as you can in exactly 12 minutes, then VO2 max ≈ (distance in metres − 504.9) ÷ 44.73. No gas analyser, no lab — just a measured course and a watch.
Improving it
VO2 max responds best to a mix of high-intensity intervals and a big base of easy aerobic volume. Get the balance wrong and you plateau or burn out. The coach lays out the weekly mix — and re-tests with you — so the number actually moves.