VO2 Max Calculator

1. Choose a method. The Heart Rate method requires only your resting and maximum heart rate. The Cooper test requires you to run as far as possible in 12 minutes and measure the distance.
2. Enter your age and gender. These are used to place your result in the correct fitness category for your demographic.
3. Heart Rate method: measure your resting heart rate. Sit quietly for 5 minutes, then count your pulse for 60 seconds. Early morning, before getting out of bed, gives the most accurate reading. A typical resting HR is 60 to 80 bpm.
4. Heart Rate method: set your max HR. The calculator defaults to 220 minus your age (a 30-year-old gets 190 bpm). For a more accurate figure, use the highest HR you have recorded during an all-out effort.
5. Cooper test method: run for exactly 12 minutes. On a flat track, run or jog as far as you can. Measure the distance in meters. A 2,400-meter result for a 30-year-old man yields a VO2 max of about 42 mL/kg/min, placing them in the Good category.
6. Read your result. Your VO2 max score and fitness category appear instantly. Compare it to the reference table to see where you stand for your age and gender.

VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). Higher VO2 max means your cardiovascular system delivers more oxygen to working muscles.

Uth-Sorensen Heart Rate Formula

VO2 max = 15 × (MaxHR / RestHR)

Example: MaxHR = 190 bpm, RestHR = 65 bpm
VO2 max = 15 × (190 / 65) = 15 × 2.923 = 43.8 mL/kg/min

• MaxHR = maximum heart rate in beats per minute (measured or estimated as 220 minus age)
• RestHR = resting heart rate in beats per minute
• 15 = a constant derived from the average VO2 max of healthy adults

Cooper 12-Minute Run Test Formula

VO2 max = (distance in meters – 504.9) / 44.73

Example: 2,400 meters in 12 minutes
VO2 max = (2400 – 504.9) / 44.73 = 1895.1 / 44.73 = 42.4 mL/kg/min

• distance = total meters covered in exactly 12 minutes of running
• The constants 504.9 and 44.73 were derived by Kenneth Cooper from data on Air Force personnel

A VO2 max of 35 mL/kg/min is roughly average for a sedentary adult. Recreational runners typically score 40 to 50. Elite marathon runners like Eliud Kipchoge have measured VO2 max values above 85 mL/kg/min.