VO2 Max Calculator
Estimate your VO2 max — a key measure of aerobic fitness — from a Cooper 12-minute run or your resting and maximum heart rate. Calculates in your browser.
Estimated VO₂ max
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Heart-rate training zones
Karvonen zones from your heart-rate reserve. Enter your max and resting heart rate:
| Zone | % HRR | Target (bpm) |
|---|
Show the math
Two common field estimates of aerobic capacity:
Cooper: VO₂ max = (metres − 504.9) ÷ 44.73
Karvonen: target = (HRmax − HRrest) × intensity + HRrest
The resting-HR method uses 15.3 × (max HR ÷ resting HR). Both are estimates. A lab test is the gold standard. Ratings vary with age, so treat the label as a broad guide rather than a precise grade.
What this does
A VO2 max calculator estimates your maximal oxygen uptake (a key measure of aerobic fitness) from a Cooper 12-minute run or your resting and maximum heart rate.
How it works
The Cooper method estimates VO2 max from how far you run flat-out in 12 minutes. The heart-rate method derives it from the ratio of your maximum to resting heart rate. Both give a value in ml/kg/min.
How to use it
- Choose the Cooper or heart-rate method.
- Enter your 12-minute distance, or your heart rates.
- Read your estimated VO2 max.
- Compare it against age and sex norms.
Understanding your result
Higher VO2 max means greater endurance potential. A measured maximum heart rate is more accurate than the 220-minus-age estimate, and resting heart rate is best taken first thing in the morning.
Example
Covering 2,600 m in the Cooper test estimates a VO2 max of about 48 ml/kg/min.
Sources & methodology
Last updated .
Frequently asked questions
What is VO2 max?
It is the maximum volume of oxygen your body can use per minute, per kilogram of body weight — a strong indicator of cardiovascular fitness and endurance potential.
Which methods can I use?
The Cooper test (the distance you cover running flat-out for 12 minutes) and the resting heart-rate method, which estimates VO2 max from your maximum and resting heart rates.
How do I find my max heart rate?
A rough estimate is 220 minus your age, but a measured value from a hard effort is more accurate. Resting heart rate is best taken first thing in the morning.
Is my data stored?
No. Everything is calculated locally in your browser.
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