Use this free VO₂ max calculator to estimate your maximal oxygen uptake using four proven field methods: Cooper 12-minute run, 1.5-mile run, Rockport Walk Test, and the heart-rate-based 15.3× formula. Enter your data to see your VO₂ max (ml/kg/min) plus guidance on what the number means and how to improve it.
Tip: Test on a consistent surface with good pacing. Warm up first and cool down after.
Run as far as possible in 12 minutes.
Formula: VO₂max ≈ (distance in meters − 504.9) / 44.73.
Works best for runners used to steady pacing on a track.
Run 1.5 miles as fast as possible.
Formula: VO₂max ≈ 3.5 + 483 / time(min).
Keep pacing even; don’t sprint early.
Walk 1 mile as fast as possible; capture finish heart rate.
US-units formula: VO₂max ≈ 132.853 − 0.0769×weight(lb) − 0.3877×age + 6.315×sex − 3.2649×time(min) − 0.1565×HR, where sex = 1 (male), 0 (female).
Great for beginners or low-impact testing.
Uses resting heart rate and max heart rate (measured or age-estimated).
Formula: VO₂max ≈ 15.3 × (HRmax / HRrest).
For best results, measure resting HR in the morning; avoid caffeine.
VO₂ max is the highest rate your body can use oxygen during intense exercise, expressed as ml of oxygen per kg per minute (ml/kg/min). Higher VO₂ max generally means better endurance capacity and aerobic fitness.
Ranges vary across studies, devices, sports and populations. Use this chart as a general guide. If you test with the same method and conditions over time, the trend matters more than the absolute number.
| Category | Typical interpretation |
|---|---|
| Very low | Limited aerobic fitness; build easy volume |
| Low | Developing base; consistent training helps |
| Fair | Recreational aerobic fitness |
| Good | Above average for active adults |
| Excellent | Competitive endurance performance |
| Elite | Exceptional aerobic capacity |
Q1: What is a good VO₂ max?
A: It depends on age, sex and sport. Rather than chasing a single “good” number, track your trend with the same test and conditions.
Q2: Is VO₂ max the same as aerobic capacity?
A: VO₂ max is one measure of aerobic capacity; performance also depends on running economy, lactate threshold, and pacing/skills.
Q3: Which VO₂ max test is most accurate?
A: Lab tests with gas analysis are most accurate. Field tests (Cooper, 1.5-mile, Rockport, HR-based) give good estimates if executed properly.
Q4: Can I estimate VO₂ max from my smartwatch?
A: Many watches estimate VO₂ max from HR + pace models. Use the same device and firmware to track changes consistently.
Q5: How often should I re-test?
A: Every 4–8 weeks is typical. Keep conditions similar to compare results.
Q6: Does weight loss change VO₂ max?
A: VO₂ max is relative to body mass (ml/kg/min), so changes in body weight can change the value even if absolute oxygen use stays similar.