Calculators
VO₂ Max Estimator
Estimate VO₂ max from a 12-minute Cooper run distance or from maximum and resting heart rate (Uth method).
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The tool
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What people use it for
- Tracking aerobic fitness
- Setting training baselines
- Fitness assessments
- Sports coaching
About this tool
What the VO₂ Max Estimator does
VO₂ max is the maximum rate at which the body can use oxygen during exercise, measured in ml per kg per minute, and a strong marker of cardiorespiratory fitness. It can be estimated without a lab: from the distance run in 12 minutes (the Cooper test) or from the ratio of maximum to resting heart rate.
It also works as a VO2 max estimator or a VO2 max calculator.
Formula
- Cooper: VO₂ max = (metres in 12 minutes − 504.9) ÷ 44.73
- Uth: VO₂ max = 15.3 × maximum HR ÷ resting HR
- 1 MET = 3.5 ml/kg/min
Worked example
Using the starting values in the calculator above:
| Input | Value |
|---|---|
| Method | 12-minute run (Cooper test) |
| Distance in 12 minutes | 2,600 metres |
| Maximum heart rate | 185 bpm |
| Resting heart rate | 58 bpm |
| Result | Value |
|---|---|
| Estimated VO₂ max | 46.8 |
| Maximal METs | 13.4 |
How to read the result
Field estimates can differ from lab tests by several ml/kg/min; use the same method each time to track progress.
Only attempt a maximal running test if you are healthy and used to hard exercise.
General information, not medical advice. Speak to a qualified health professional before making changes to diet, exercise or treatment.
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Questions
Questions about this tool
The things clients actually want to know — costs, timelines, ownership and what happens after launch.
It depends on age and sex; higher values indicate better aerobic fitness.
Consistent endurance training with some high-intensity intervals.
Reasonably good for fit, motivated runners who pace the test well.
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