VO2 max calculator: estimate it from a run test or your heart rate
VO2 max is the most oxygen your body can use during hard exercise, in millilitres per kilogram per minute. A lab test measures it; field tests estimate it. The Cooper test uses how far you run in 12 minutes, the 1.5-mile test uses your time, and the heart rate ratio method uses 15.3 × maximum ÷ resting heart rate. Estimates are useful for tracking your own change over months.
- Estimated VO2 max
- 42.4
- ml of oxygen per kg per minute
How it works
Cooper 12-minute run
VO2 max ≈ (metres run − 504.9) ÷ 44.73. Run as far as you can in 12 minutes on a flat track after a good warm-up.
1.5-mile run
VO2 max ≈ 3.5 + 483 ÷ time in minutes. A steady, all-out effort over 2.4 km.
Heart rate ratio (Uth)
VO2 max ≈ 15.3 × maximum ÷ resting heart rate. No running needed, but it depends on a good estimate of maximum heart rate.
Questions
What is a good VO2 max?
It depends strongly on age and sex. For many adults in their 30s, roughly 35 to 45 ml/kg/min is around average and above 50 is high. Your own trend matters more than a table.
How do I improve VO2 max?
Mostly by regular aerobic training: plenty of easy zone 2 work plus one or two sessions a week of hard intervals, such as 4 × 4 minutes. Losing excess body fat also raises it per kilogram.
Are watch VO2 max numbers accurate?
They are estimates from pace and heart rate, often within a few points of lab values for runners. Compare the same watch over time rather than across devices.
Is a maximal run test safe for me?
If you are new to hard exercise, have a heart condition, or have symptoms such as chest pain or fainting, talk to a clinician first and use the heart rate method instead.
Related calculators
Sources
- Cooper KH. A means of assessing maximal oxygen intake. JAMA 1968
- Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol 2004
Accurate as of November 12, 2026. Training and nutrition guidance only, not medical advice. See a clinician for symptoms, injury or a medical condition.
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