VO2 Max Calculator

How to use

1. 1Pick a test method: Cooper 12-minute run, 1.5-mile run, Rockport 1-mile walk, resting heart rate, or a recent race time.
2. 2Enter the values that method asks for, such as distance, finish time, body weight, or heart rate, using mm:ss for any time.
3. 3Add your age (and sex for the walk test) to unlock an age and sex adjusted fitness rating.
4. 4Read your estimated VO2 max in mL/kg/min, your aerobic capacity in METs, and your rating.
5. 5Use Copy result to save the estimate, or Reset to start a new test.

About this tool

VO2 Max Calculator estimates your maximal oxygen uptake (VO2 max), the single most cited number for aerobic or cardiovascular fitness, reported in millilitres of oxygen per kilogram of body weight per minute (mL/kg/min). A true VO2 max needs a laboratory treadmill test with a gas analyser, but several field tests predict it closely, and this tool puts five of the most established side by side so you can use whichever fits your situation. The Cooper 12-minute run test (Cooper, 1968) asks you to cover as much ground as possible in 12 minutes and applies VO2 max = (distance in metres minus 504.9) divided by 44.73. The 1.5-mile (2.4 km) run test takes your finishing time and uses the widely published VO2 max = 3.5 + 483 divided by time in minutes. The Rockport 1-mile walk test (Kline et al., 1987) is a low-impact option that combines your body weight, age, sex, brisk walk time, and heart rate at the finish, which makes it suitable for people who should not run flat out. The resting heart rate method (Uth et al., 2004) needs no exercise test at all: it estimates VO2 max as 15.3 times the ratio of maximum to resting heart rate, where the maximum defaults to the Tanaka 208 minus 0.7 times age formula unless you supply a measured value. The race time method applies the Daniels and Gilbert VDOT model, converting a recent race distance and finish time into a running velocity, an oxygen cost of running, and the fraction of VO2 max you can sustain for that duration, then solving for VO2 max. Every result also shows your aerobic capacity in METs (VO2 max divided by 3.5) and, when you enter your age, an approximate fitness rating from very poor to excellent adjusted for age and sex using commonly published norm tables. Inputs accept times as mm:ss or h:mm:ss, weight in kilograms or pounds, and distance in metres, kilometres, or miles, and the tool validates each test so an obvious typo such as the wrong unit is flagged rather than turned into a nonsense number. Everything is computed locally in your browser; your age, weight, heart rate, and performance numbers are never uploaded or stored. Field estimates are not lab measurements and different tests can disagree by several points, so for tracking progress pick one test and repeat it under the same conditions rather than comparing methods against each other.

Free to use. Works in your browser. No signup, no login.