A Test to Measure (predict) VO2 Max
Estimate your VO₂ max by running (or walking) as far as you can in 12 minutes. Simply enter your distance below, choose your unit, and get your VO₂ max instantly.
📍 Tip: Use a flat, measured track or accurate GPS app to ensure your results are reliable.
| Age (yrs) | Poor | Below Avg | Average | Above Avg | Good | Excellent |
|---|---|---|---|---|---|---|
| 20-29 | < 33.0 | 33.0 – 38.0 | 38.0 – 42.0 | 42.0 – 47.0 | 47.0 – 55.0 | > 55.0 |
| 30-39 | < 31.0 | 31.0 – 35.0 | 35.0 – 38.0 | 38.0 – 42.0 | 42.0 – 51.0 | > 51.0 |
| 40-49 | < 28.0 | 28.0 – 32.0 | 32.0 – 35.0 | 35.0 – 39.0 | 39.0 – 48.0 | > 48.0 |
| 50-59 | < 25.0 | 25.0 – 31.0 | 31.0 – 33.0 | 33.0 – 37.0 | 37.0 – 46.0 | > 46.0 |
| 60+ | < 20.0 | 20.0 – 26.0 | 26.0 – 30.0 | 30.0 – 35.0 | 35.0 – 45.0 | > 45.0 |
| Age (yrs) | Poor | Below Avg | Average | Above Avg | Good | Excellent |
|---|---|---|---|---|---|---|
| 20-29 | < 30.0 | 30.0 – 35.0 | 35.0 – 38.0 | 38.0 – 42.0 | 42.0 – 50.0 | > 50.0 |
| 30-39 | < 28.0 | 28.0 – 32.0 | 32.0 – 35.0 | 35.0 – 42.0 | 42.0 – 47.0 | > 47.0 |
| 40-49 | < 25.0 | 25.0 – 30.0 | 30.0 – 33.0 | 33.0 – 38.0 | 38.0 – 42.0 | > 42.0 |
| 50-59 | < 23.0 | 23.0 – 28.0 | 28.0 – 31.0 | 31.0 – 35.0 | 35.0 – 40.0 | > 40.0 |
| 60+ | < 20.0 | 20.0 – 25.0 | 25.0 – 28.0 | 28.0 – 32.0 | 32.0 – 36.0 | > 36.0 |
VO₂ max is the maximum amount of oxygen your body can use during intense exercise. It shows how well your heart, lungs, and muscles work together to keep you moving. VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). A higher number means your body is better at using oxygen — which usually means better fitness and endurance.
The Cooper Test, created by Dr. Kenneth Cooper in 1968, is a quick and proven way to measure aerobic fitness by predicting VO₂ max. You have exactly 12 minutes to cover as much ground as possible. The total distance (in meters or miles) plugs into a simple formula to estimate your VO₂ max, which is how efficiently your body uses oxygen during exercise.
These formulas estimate your VO₂ max based on the total distance you cover in 12 minutes.
That formula—VO₂ max = (distance (m) – 504.9) ÷ 44.73—was discovered with real data, not guesswork. In the 1960s, Dr. Cooper and his team had volunteers do lab tests that measured exact VO₂ max with gas masks. They also had those volunteers run as far as they could in 12 minutes. By plotting “distance run” against “lab‑measured VO₂ max,” they used a statistical method called linear regression to find the best‑fit line. The numbers 504.9 and 44.73 are just the regression intercept and slope that made the predictions match the lab data as closely as possible.
The Cooper test is quite accurate in most cases, but there are obvious limitations. True VO₂ Max is measured directly in a lab. Here is a graph showing true VO₂ Max readouts for males and females. The line going through the graph would represent the Cooper test results for the people if they hadn’t had their VO₂ max measured directly in a lab.
see graph below this section
Track runners train specifically for running form, pace, and economy. This helps them cover more distance in 12 minutes than a non-runner with the same true VO₂ max. For example, an above-average track runner might out-run a pro cyclist on the Cooper Test even though the cyclist’s actual VO₂ max (measured in a lab) is higher. Cyclists excel at moving efficiently on a bike but don’t run as economically, so the field test underestimates their true aerobic fitness.
Cooper Test Calculator Estimate your VO₂ max by running (or walking) as far as you can in 12 minutes . Simply enter your distance below, choose your unit, and get your VO₂ max instantly. How to Perform the Cooper Test 1 Warm up for 5–10 minutes to loosen up and prevent injury. 2 Set a timer for exactly 12 minutes — no more, no less. 3 Run or walk as far as possible while keeping a strong, steady effort. 4 Measure your distance in meters or miles using a GPS device or track markings. 5 Enter your distance into the calculator below to estimate your VO₂ max. 📍 Tip: Use a flat, measured track or accurate GPS app to ensure your results are reliable. Cooper Test Calculator Distance Covered: Unit: Meters Miles Calculate VO₂ Max VO₂ Max Comparison Chart – Men Age (yrs) Poor Below Avg Average Abov...
Note: This is the search engine optimized version of the page. Visit the interactive version for the full experience.