VO₂ Max Calculator
Estimate your VO₂ max — the maximum oxygen your body can use, and the best single number for aerobic fitness. Use a 12-minute run test or your heart-rate numbers.
Estimated VO₂ max
42.4 ml/kg/min
Fitness rating
Good
The two methods
Cooper 12-minute test: run as far as you can in 12 minutes on a flat course or track. VO₂ max ≈ (distance in metres − 504.9) ÷ 44.73. Heart-rate method: uses the ratio of your maximum to resting heart rate (VO₂ max ≈ 15.3 × HRmax ÷ HRrest) — less precise, but no hard effort required.
Improve your number
VO₂ max responds to consistent aerobic training and well-judged intervals. Train at the right intensity with our heart-rate zones calculator, and check your fitness with a goal race using the race-time predictor.