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.
Save this score — test again in four weeks and see the trend.
Free — no card, 30 seconds. Your result comes with you.
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 is 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 or lab is needed — just a measured course and a watch.
VO₂ max calculator from the Cooper test
This calculator uses only the 12-minute Cooper test distance. It is best for comparing your own aerobic fitness over time, not for diagnosing health or replacing a lab test. Re-test under similar conditions so the trend is useful.
Improving it
VO₂ max responds best to a mix of high-intensity intervals and a large base of easy aerobic volume. Get the balance wrong and you plateau or burn out. The coach lays out the weekly mix and schedules re-tests so the number can move.