VO2 Max Calculator (Cooper 12-Minute Run Test)
Estimate VO2 max from a Cooper 12-minute run using the distance covered, and read it against a VO2 max chart by age and sex, with the formula and its limits.
Results
Assumptions and formula
The Cooper field estimate is (distance in metres − 504.9) ÷ 44.73. It estimates oxygen uptake from a completed 12-minute running performance. Age restricts this tool to adults; it does not change the equation.
This is not a laboratory measurement or a fitness diagnosis. Validation studies report population-dependent bias. It is not a cycling test or an instruction to undertake maximal exercise; seek individual clearance if unsure whether maximal exercise is appropriate.
Worked example
A distance of 2,741.4 metres gives (2,741.4 − 504.9) ÷ 44.73 = 50 mL/kg/min. A 2,400 metre run gives approximately 42.4 mL/kg/min.
Cooper test distance and estimated VO2 max
The Cooper test estimates VO2 max from how far you can run in 12 minutes, using the formula the calculator applies: (distance in metres − 504.9) ÷ 44.73, in millilitres of oxygen per kilogram of body weight per minute.
| Distance in 12 minutes | Estimated VO2 max (ml/kg/min) |
|---|---|
| 1,600 m (0.99 miles) | 24.5 |
| 2,000 m (1.24 miles) | 33.4 |
| 2,400 m (1.49 miles) | 42.4 |
| 2,800 m (1.74 miles) | 51.3 |
| 3,200 m (1.99 miles) | 60.3 |
The estimate assumes an all-out, evenly paced effort on a flat track, so a poor pace strategy or a windy day lowers the result. It is a field estimate, not a laboratory measurement, and studies show it can be off by a meaningful margin for individuals. It is most useful for tracking your own fitness over time with the same test.
A maximal 12-minute run is hard work. If you are new to running, have a heart or lung condition, or have been inactive, build up gradually and check with a doctor before doing an all-out test.
Common mistakes to avoid
- Not running the full 12 minutes at an even, hard effort. Starting too fast and fading, or holding back, both understate the estimate.
- Comparing your number with someone else’s test from a different method. Lab tests, watch estimates and field tests use different methods and often disagree.
- Doing the test without warming up, or when unwell. A proper warm-up and a rested day give a fairer and safer result.
Frequently asked questions
What is a good VO2 max for my age?
Norm tables differ, but for men in their 30s a figure in the low to mid 40s ml/kg/min is typical, the high 40s is good and 50 or more is excellent; for women in their 30s the mid 30s is typical, the low 40s good and the mid 40s or more excellent. Both fall by about 10% per decade after 30 in people who stop training, and much less in those who keep it up. Elite endurance athletes reach 70 to 90. A Cooper test underestimates trained runners slightly and overestimates people who pace badly, so use the chart for the band you are in rather than the exact figure. A VO2 max test in a lab measures the gas you breathe; the Cooper run estimates it from distance, which is why the chart bands matter more than the decimal. A Cooper test calculator is the simplest of the field estimates because it needs only a track and a watch; that simplicity is also why the number should be read as a band on the chart rather than a decimal.
Is the Cooper run a real VO2 max test, and is this measured VO2max?
No. It is a regression estimate from distance covered in a field test. Laboratory oxygen measurements and this estimate can differ materially.
Can I enter a cycling distance?
No. This equation is for a completed 12-minute run. Applying it to cycling would produce an unsupported result.
Sources
Sources reviewed 15 September 2026: checked against their current editions on that date.
This page is an educational estimate and is not medical advice. Follow individual guidance from your clinician.