VO2 Max Calculator
Curious how your engine stacks up? Run an honest 1.5-mile test or cover as much ground as you can in 12 minutes, and get an estimate of your VO2 max.
Good — comfortably above average for most adults.
VO2 max is how much oxygen your body can use at full effort — a common proxy for aerobic fitness. These field-test estimates are handy for tracking progress over time, but they're not lab-precise. Warm up, run an honest all-out effort, and compare like with like.
How it works
VO2 max is the peak amount of oxygen your body can use during hard exercise, measured in ml/kg/min. The higher it is, the more aerobic capacity you've got to draw on.
The 1.5-mile test uses a well-known formula (roughly 483 divided by your time in minutes, plus 3.5). The Cooper test estimates it from how far you cover in 12 minutes. Pick whichever you can run all-out.
These are field estimates, not lab measurements. Warm up properly, run a genuine maximal effort, and use the same test each time so your comparisons are fair.
Frequently asked questions
What's a good VO2 max?
It depends on age and sex, but very roughly: 30–40 is average for adults, 40–50 is good, and 50+ is excellent. Trained endurance athletes often sit well above 60. Your own trend over time matters more than any single label.
Which test should I pick?
Both work — choose the one you can run flat-out and repeat consistently. The 1.5-mile test is easy to pace on a track, while the Cooper 12-minute test just needs a measured loop. Sticking to one gives you cleaner progress tracking.
How is this different from my watch's VO2 max?
Your watch estimates VO2 max continuously from heart rate and pace across many runs, which can be more stable. A field test is a single all-out effort. They won't match exactly, but both are estimates rather than lab values.