VO2 Max Calculator

VO₂ max is the highest rate at which your body can take in and use oxygen during exercise, expressed in milliliters per kilogram of body weight per minute. It is the standard measure of aerobic fitness. Laboratory tests measure it directly with a mask and treadmill; this calculator estimates it from four field methods you can do yourself: the Cooper 12-minute run, the Rockport one-mile walk, the ratio of maximum to resting heart rate, and a recent race result.

It also converts the result to METs and compares your capacity with the energy cost of common activities.

Cooper: VO₂ max = (meters in 12 minutes − 504.9) ÷ 44.73

Rockport: 132.853 − 0.0769 W − 0.3877 A + 6.315 S − 3.2649 T − 0.1565 HR

Heart rate ratio: VO₂ max = 15.3 × HRmax ÷ HRrest

In the Rockport equation W is weight in pounds, A age, S is 1 for men and 0 for women, T the walking time in minutes and HR the heart rate at the finish. The race method uses Jack Daniels' VDOT, which combines the oxygen cost of running at your race speed with the share of capacity you can hold for that duration.

Cooper test, 2,400 m. (2400 − 504.9) ÷ 44.73 = 42.4 mL/kg/min.

Rockport walk. A 40-year-old, 180 lb man who walks a mile in 15:00 and finishes at 120 bpm scores about 42.1.

Heart rate ratio. A maximum of 190 and resting rate of 60 give 15.3 × 190 ÷ 60 = 48.5.

• Cooper 12-minute run: for people who can run hard for 12 minutes. Use a 400 m track for accurate distance.
• Rockport walk: safer for beginners, older adults and people who cannot run. Walk one mile as fast as you can and take your pulse immediately.
• Heart rate ratio: needs no exercise if you know a measured maximum; an age-predicted maximum adds error.
• Race result: convenient for runners and usually consistent from race to race.

Warm up for 10 to 15 minutes with easy jogging or brisk walking and a few short pickups. Test on a flat, measured course in mild weather with little wind, and avoid testing after a hard training day, a large meal or a poor night's sleep. Pace the Cooper test evenly: starting too fast leaves you crawling in the last minutes and lowers the score. For the Rockport walk, keep a steady fast walk without jogging and count your pulse for 15 seconds right at the finish, then multiply by four, or use a chest strap. Repeat the same test every two to three months to track progress.

Intervals of 3 to 5 minutes at a hard effort, close to the pace you could hold for 10 to 12 minutes, with equal or slightly shorter recovery, are among the most effective sessions. Combine them with plenty of easy aerobic training for the best long-term gains.

Cardiorespiratory fitness is one of the strongest predictors of long-term health. A 2009 meta-analysis in JAMA by Kodama and colleagues found that each 1-MET increase in fitness, or 3.5 mL/kg/min, was associated with about 13% lower risk of death from any cause. VO₂ max declines with age, by roughly 10% per decade in inactive adults, but regular endurance and interval training can raise it at any age, often by 10 to 20% in previously inactive people within a few months. Compare your result with your own past results, since norms differ by age, sex and testing method.