Estimate your VO₂ max from a 12-minute run, a 1.5-mile time trial, or your resting heart rate.
The method behind this calculator
VO₂ max is the maximum volume of oxygen your body can use per kilogram per minute, and it is the single best field measure of aerobic capacity. A laboratory test is definitive, but field tests get surprisingly close.
The Cooper 12-minute run is the classic protocol. The resting heart rate method needs no test at all but is the roughest of the three, so treat it as a starting point rather than a benchmark.
Worked example
The calculator opens with a test method of Cooper 12-minute run, sex of Male. On those figures the VO₂ max is 42.4. Underneath, Fitness category comes out at Fair and Estimated max heart rate at 184 bpm. Change any field and every figure updates as you type.
How to use it
- Choose the test you completed.
- Enter the distance, time or heart rate for that method.
- Read your VO₂ max and how it compares for your age and sex.