VO2 Max Estimation Calculator
Assess your aerobic capacity through popular Cooper test methods
Additional Information and Definitions
Method
Decide if you used the 1.5-kilometre run (time-based) or the 12-minute distance approach.
Run Time (minutes)
If choosing the 1.5-kilometre run method, how many minutes did it take to complete?
Distance in 12 min (metres)
If using the 12-minute run test, how many metres did you cover in 12 minutes?
Age
Optionally include your age for more context. Typically between 1 and 120.
Understand Your Cardio Health
Choose the method you used and see your approximate VO2 max
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Understanding VO2 Max
Key definitions to better interpret your VO2 max test results:
VO2 Max:
The maximal rate of oxygen consumption measured during incremental exercise. A benchmark of aerobic fitness.
Cooper Time Test:
1.5-kilometre run for time, used for quickly gauging overall cardiovascular endurance.
12-Minute Distance Test:
Run as far as possible in 12 minutes, an alternative method for measuring aerobic capacity.
Aerobic Capacity:
Your body’s ability to supply oxygen during sustained exercise, critical for endurance performance.
5 Facts About VO2 Max
Beyond a single number, VO2 max is a key indicator of how your heart, lungs, and muscles work together.
1.Largely Genetic
While training can raise your VO2 max, studies show a significant genetic component. Some individuals respond more quickly to endurance training.
2.Higher for Elite Athletes
Endurance pros often boast VO2 max values above 70 ml/kg/min. In everyday people, 30-40 is typical, though consistent practice can raise it.
3.Declines with Age
Like many physiological metrics, VO2 max gradually decreases over time. Active lifestyles help slow this decline.
4.Refinement Over Time
Regular re-tests can show how your training is affecting your capacity. As technique improves, your measured VO2 max may shift.
5.High-Intensity Boost
Interval workouts, like sprint intervals, can significantly boost VO2 max by challenging the body at near-max effort.