VO₂ Max Estimator

Estimate VO2 max from a run, walk or resting heart rate. Free, private and instant.

How to use the VO2 Max Estimator

  1. Pick metric (cm, kg) or imperial (ft, in, lb) units.
  2. Choose sex: Male or Female.
  3. Enter age.
  4. Choose test method: Cooper test: distance run in 12 minutes, 1.5 mile (2.4 km) run time, Rockport: 1 mile (1.6 km) walk test or Resting heart rate only.
  5. Answer any extra questions that appear for your choices.
  6. Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.

About the VO2 Max Estimator

VO2 max is the most oxygen your body can use during hard exercise, a key measure of aerobic fitness. Pick a field test, enter your result and see your estimated VO2 max and fitness rating for your age and sex.

Also known as: VO2 max calculator, Cooper test calculator, Rockport walk test calculator, aerobic fitness calculator.

Formula and cut-offs

Cooper: (distance in metres - 504.9) / 44.73. 1.5 mile run: 483 / minutes + 3.5. Rockport: 132.853 - 0.0769 x weight(lb) - 0.3877 x age + 6.315 x sex - 3.2649 x time - 0.1565 x HR. Resting: 15.3 x (HRmax / HRrest).

Frequently asked questions

What is a good VO2 max?

For men aged 30 to 39, 45 or more is good; for women, 37 or more. It falls with age.

How can I improve VO2 max?

Interval training and steady aerobic exercise raise it over 6 to 12 weeks.

How accurate are field tests?

They are within about 10% of lab tests for most people.

Sources and references

Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.

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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.