Estimate your aerobic fitness. This free VO2 max calculator uses either the Cooper 12-minute run test or your resting heart rate to estimate VO₂ max, with a fitness category for your age and sex.
Estimate method
Run/walk as far as you can on flat ground in exactly 12 minutes, then enter the distance. Warm up first and only attempt if you’re healthy and used to exercise.
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bpm
Uses VO₂max ≈ 15.3 × (max HR ÷ resting HR), with max HR estimated as 220 − age. Measure your resting heart rate when fully at rest.
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Estimated VO₂ max
— ml/kg/min
Enter your details
Fitness category
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Method
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An estimate, not a lab test. True VO₂ max is measured with specialised equipment. Field estimates have a meaningful margin of error — use them to track trends, not as exact figures.
Use this free VO2 max calculator to estimate your aerobic fitness. Choose the Cooper 12-minute run test or the resting heart rate method, and see your estimated VO₂ max with a fitness category for your age and sex.
What this VO2 max estimator shows you
A VO2 max estimator approximates your maximal oxygen uptake — how much oxygen your body can use during hard exercise, in millilitres per kilogram per minute. It’s a key marker of cardiovascular fitness. This tool offers two field methods and rates the result against age and sex norms.
Two ways to estimate VO₂ max
Cooper test: VO₂max = (metres in 12 min − 504.9) ÷ 44.73
Resting HR: VO₂max ≈ 15.3 × (max HR ÷ resting HR), max HR = 220 − age
Run 2,400 m in the Cooper test and that’s about 42 ml/kg/min. The resting-HR method needs no running — a 30-year-old with a resting heart rate of 60 estimates roughly 48 ml/kg/min.
VO₂ max categories (rough guide)
Category
Men 30–39
Women 30–39
Poor
< 31
< 27
Fair
31–35
27–30
Good
36–42
31–35
Excellent
43–48
36–41
Superior
49+
42+
Bands shift with age — older ages have lower thresholds. These are general references, not precise cut-offs.
How to use the VO2 max estimator
Pick a method — Cooper run or resting heart rate.
Enter the distance (Cooper) or your age and resting HR.
Add age and sex for a fitness category.
Read your estimated VO₂ max.
How to improve VO₂ max
Aerobic base — regular steady cardio.
Interval training — harder efforts with recovery.
Consistency over weeks and months.
Build gradually and recover well.
VO2 Max FAQ
What is VO2 max?
VO₂ max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kilogram per minute. It's a leading indicator of cardiovascular fitness.
How do I estimate my VO2 max?
This tool offers two field methods: the Cooper test (how far you run in 12 minutes) and a resting heart rate estimate (15.3 × max HR ÷ resting HR). Both approximate a lab measurement.
What is the Cooper test?
You run or walk as far as possible on flat ground in exactly 12 minutes. VO₂ max is then estimated as (metres − 504.9) ÷ 44.73. Warm up first and only attempt it if you're healthy.
What is a good VO2 max?
It depends on age and sex. For men aged 30–39, "good" is roughly 36–42 and "excellent" 43–48; women's bands are a little lower. Older ages have lower thresholds.
How accurate are these estimates?
They're approximations with a meaningful margin of error — a true VO₂ max needs lab equipment. They're most useful for tracking your own trend over time rather than as exact figures.
Is the VO2 max calculator free to use?
Yes, this VO2 max calculator is completely free, needs no sign-up, and gives instant results in your browser. It is informational only and not a lab test.
