VO2 Max Calculator
Choose a method and enter your performance to estimate VO2 max.
Cooper 12-min: VO2 = (Distance(m) - 504.9) / 44.73
Rockport 1-mile: Standard published regression using time, HR, weight, and sex
Cooper: 2400 m -> ~42.3 ml/kg/min.
Which VO2 max methods are supported?
Cooper 12‑min run (distance in meters) and Rockport 1‑mile walk (time, HR, weight, sex).
Are the results exact?
These are field test estimates. Lab testing (metabolic cart) provides the most accurate VO2 max.
What units should I use?
Distance in meters; time in minutes; weight in kilograms. The output is ml/kg/min.
How can I improve VO2 max?
Endurance training (aerobic base), interval work, and consistency over weeks/months typically improve VO2 max.
What methods are supported?
Cooper 12-min run and Rockport 1-mile walk (with heart rate) field tests.
📐 Formula
Cooper 12-min: VO2 = (Distance(m) - 504.9) / 44.73
Rockport 1-mile: Standard published regression using time, HR, weight, and sex
📝 Example Calculation
Cooper: 2400 m -> ~42.3 ml/kg/min.
❓ Frequently Asked Questions
Which VO2 max methods are supported?▼
Cooper 12‑min run (distance in meters) and Rockport 1‑mile walk (time, HR, weight, sex).
Are the results exact?▼
These are field test estimates. Lab testing (metabolic cart) provides the most accurate VO2 max.
What units should I use?▼
Distance in meters; time in minutes; weight in kilograms. The output is ml/kg/min.
How can I improve VO2 max?▼
Endurance training (aerobic base), interval work, and consistency over weeks/months typically improve VO2 max.
What methods are supported?▼
Cooper 12-min run and Rockport 1-mile walk (with heart rate) field tests.