VO2 Max Calculator

Estimate your VO2 max from the Cooper test (12-minute run) or 5K race time. See your cardiovascular fitness level.

🫁 VO2 Max Estimator

Method

Age (years)

Distance in 12 min (metres)

Results

Est. VO2 Max42.4 ml/kg/min

Fitness LevelGood

💡 What Is VO2 Max?

VO2 max = maximum oxygen your body can use during exercise, measured in ml/kg/min. It's the gold standard for cardiovascular fitness. Higher VO2 max = better endurance performance and lower disease risk.

Cooper test formula: VO2 max = (distance in metres − 504.9) / 44.73. 5K time formula: VO2 max = 3.5 + 483 / time (minutes). Both are validated estimates of lab-measured VO2 max.

Cooper test: 2,400m in 12 min → VO2 max ≈ 42.3 (Good). 5K in 25 min → VO2 max ≈ 22.8. Elite athletes: 60-80+ ml/kg/min.