# What is my VO2 max?

Estimates maximal oxygen uptake (VO2 max, mL/kg/min) from the distance run in the Cooper 12-minute test, or the distance needed for a target VO2 max.

- Page: https://www.acalculator.org/sports/vo2-max-calculator
- JSON spec: https://www.acalculator.org/sports/vo2-max-calculator.json
- Version: 70020d8894a7

## Default answer

Example with the default inputs (Distance in 12 minutes 1.5 mi): Running 1.5 mi in 12 minutes gives an estimated VO2 max of 42.7 mL/kg/min.

## Inputs

| Key | Label | Description |
| --- | --- | --- |
| d | Distance in 12 minutes | The distance you ran (or walked) in 12 minutes, going as far as you could. |
| vo2 | VO2 max (mL/kg/min) | Maximal oxygen uptake: milliliters of oxygen per kilogram of body weight per minute. |

## Outputs

| Key | Label | Description |
| --- | --- | --- |
| distance | Distance in 12 minutes | The distance you ran (or walked) in 12 minutes, going as far as you could. |
| vo2 | VO2 max (mL/kg/min) | Maximal oxygen uptake: milliliters of oxygen per kilogram of body weight per minute. |

## Method

VO2max (mL/kg/min) = (d − 504.9) ÷ 44.73, where d is the distance in meters covered in 12 minutes (Cooper 1968).

## Assumptions

- You ran or walked as far as you could in exactly 12 minutes, on a flat course such as a track.
- The equation is a regression from 115 male US Air Force officers and airmen (Cooper 1968; correlation 0.897 with treadmill tests). It is an estimate, not a lab measurement.
- Distances that give a VO2 max of 0 or less (504.9 m or less) or above 100 mL/kg/min have no answer.

## Worked examples

1. d = 2,400 gives vo2 = 42.367539. Source: Cooper (1968) regression, hand calculation in content.mdx: (2,400 − 504.9) ÷ 44.73 = 42.37 mL/kg/min.
2. d = 2,414.016 gives vo2 = 42.680885. Source: hand calculation in content.mdx: 1.5 mi = 2,414.016 m (NIST SP 811); (2,414.016 − 504.9) ÷ 44.73 = 42.68 mL/kg/min.
3. vo2 = 50 gives d = 2,741.4. Source: hand calculation in content.mdx: 50 × 44.73 + 504.9 = 2,741.4 m.

## FAQ

### What is VO2 max?

VO2 max is the most oxygen your body can take in and use per minute during hard exercise, per kilogram of body weight, in mL/kg/min. It is a common measure of aerobic (cardio) fitness.

### How is VO2 max estimated from the Cooper test?

Run as far as you can in 12 minutes, then use VO2max = (distance in meters − 504.9) ÷ 44.73. For 2,400 m: (2,400 − 504.9) ÷ 44.73 = 42.4 mL/kg/min.

### How accurate is the Cooper test?

In Cooper's 1968 study of 115 male US Air Force officers and airmen, the 12-minute distance and treadmill VO2 max had a correlation of 0.897. That is good for a field test, but your own result can differ from a lab test, especially if you did not pace the run well.

### How do I do the Cooper test?

Warm up, then run (or walk when you need to) as far as you can in exactly 12 minutes on a flat, measured course such as a 400 m track. Count the laps and add the last part of a lap. Stop if you feel pain, dizziness or chest discomfort.

### What distance do I need for a VO2 max of 50?

Enter 50 and leave the distance empty. Distance = 50 × 44.73 + 504.9 = 2,741 meters, about 1.7 miles, in 12 minutes.

## Sources

- Cooper, K. H. (1968). A means of assessing maximal oxygen intake: correlation between field and treadmill testing. JAMA 203(3), 201–204. https://doi.org/10.1001/jama.1968.03140030033008
- The Cooper Institute, 50 Years of the Cooper 12-Minute Run. https://www.cooperinstitute.org/blog/50-years-of-the-cooper-12-minute-run
- NIST Special Publication 811 (2008), Appendix B.8: 1 mi = 1,609.344 m and 1 yd = 0.9144 m exactly. https://www.nist.gov/pml/special-publication-811