VO₂ Max Estimate Calculator
Cardio fitness estimate from Cooper run or resting heart rate.
Inputs
This calculator gives a general estimate and isn't medical advice. It doesn't account for your individual health history — talk to a doctor before making decisions based on it.
Loading calculator…
Calculating…
Was this helpful?
Formula
Cooper: VO₂ max = 22.351 × (km in 12 min) − 11.288 · Resting HR: VO₂ max ≈ 15.3 × (max HR ÷ resting HR)
The Cooper 12-minute run test extrapolates aerobic capacity from distance covered. The resting-heart-rate shortcut uses age-predicted max HR (220 − age) divided by resting pulse — a rough screen, not a lab ergometer result.
Worked example
Running 2,400 metres in 12 minutes yields a VO₂ max estimate near 42.4 ml/kg/min — solid recreational fitness for many adults, though elites often exceed 50 on the same test.
Where this can give the wrong answer
- Cooper assumes an all-out, flat effort — walking, hills, or heat invalidate the distance-to-VO₂ mapping.
- 220 − age max HR error propagates into the resting-HR method; measured max from a time trial is better if you have it.
- Beta-blockers and arrhythmia lower or irregularise pulse, breaking resting-HR estimates.
FAQ
- It declines with age and differs by sex. Above ~40 ml/kg/min is often 'good' for men under 40; above ~35 for women. Compare against your own retests rather than elite athletes.