VO2 Max Calculator
Aerobic capacity from a 12-minute run, or estimated from your resting heart rate.
Your test
Estimated VO2 max
What VO2 max actually measures
VO2 max is the maximum volume of oxygen your body can use per minute, expressed per kilogram of bodyweight — millilitres per kilogram per minute. It is the single best laboratory measure of aerobic capacity, and it is strongly associated with cardiovascular health and all-cause mortality, which is why it has moved from sports science into general health discussion.
The Cooper test — run as far as you can in twelve minutes — dates from 1968 and estimates VO2 max from distance alone. It is remarkably durable for something so simple, but it depends on pacing: going out too fast wrecks the result, and untrained testers routinely do. Theresting heart rate method needs no exertion at all and is correspondingly cruder, since it infers capacity from the ratio of maximum to resting rate.
Both are estimates around a laboratory measurement that requires a mask, a treadmill and a metabolic cart. Typical untrained adults sit around 30-40, trained endurance athletes frequently exceed 60, and elite cross-country skiers have recorded above 90. Values decline roughly 10% per decade after about 30, though training substantially slows that — the decline is far more about activity than about age itself.
Medical disclaimer. This calculator is for general information and education only. It is not medical advice, not a diagnosis, and not a substitute for professional care. A maximal effort test carries real cardiovascular risk if you are unaccustomed to exercise or have any heart condition; take medical advice before attempting one.Speak to a doctor or another qualified clinician about any health decision.Last reviewed .
Frequently asked questions
What is a good VO2 max?
Untrained adults typically sit around 30-40 ml/kg/min, recreationally trained people 40-50, and endurance athletes frequently above 60. Values are lower for women by roughly 7-10 units at equivalent fitness, largely from differences in haemoglobin and body composition.
How accurate is the Cooper test?
Within roughly 10-15% of a laboratory measurement for someone who paces it well. The dominant error is pacing — running the first few minutes too fast collapses the distance and understates capacity considerably.
Can I estimate VO2 max without running?
Yes, though less accurately. The resting heart rate method infers capacity from the ratio of maximum to resting heart rate. It requires no exertion, which makes it useful when a maximal test is unsuitable, but treat the figure as a rough indication.
Does VO2 max decline with age?
It declines roughly 10% per decade after about 30 in sedentary people. Regular endurance training slows the decline substantially — much of what is attributed to ageing is actually reduced activity.
How do I improve VO2 max?
A mix of high-intensity intervals and a large base of easy aerobic volume. Intervals near maximum effort drive the largest short-term gains, while consistent Zone 2 work builds the aerobic base that supports them.