Your aerobic engine, measured in one number.
Turn a Cooper 12-minute run or a Rockport 1-mile walk into an estimated VO2 max, see your fitness category for your age and sex, and exactly how far you are from the next level.
Your test details
Select which fitness test you performed.
Distance covered in miles (Cooper: distance in 12 min; Rockport: always 1 mile).
Cooper: always 12 minutes. Rockport: time to complete 1 mile.
Your age in years.
Your body weight in pounds.
Biological sex (used in the Rockport formula).
Cooper formula: VO2 max = (distance in meters - 504.9) / 44.73. Results update as you type.
What your VO2 max means
Norms by age group
Category thresholds at your age
Fitness categories by age and sex
All values in mL/kg/min. The highlighted row is your age group and sex.
| Age group | Poor | Fair | Good | Excellent | Superior |
|---|
VO2 max, explained
What Is VO2 Max?
VO2 max (maximal oxygen consumption) measures the maximum amount of oxygen your body can use during intense exercise, expressed in milliliters per kilogram of body weight per minute (mL/kg/min). It is the gold standard for cardiovascular fitness. Higher values indicate better aerobic capacity, elite endurance athletes may reach 70-85 mL/kg/min, while average adults typically score 30-45 mL/kg/min.
Cooper Run vs Rockport Walk Test
The Cooper test requires running as far as possible in 12 minutes, it is best suited for active individuals. The Rockport walk test measures the time to walk 1 mile at a brisk pace, it is ideal for beginners, older adults, or those with lower fitness levels. Both tests provide reliable VO2 max estimates when performed at maximum effort.
Common questions
How accurate are these VO2 max estimates?
Field tests like the Cooper and Rockport tests provide estimates within 10-15% of laboratory-measured VO2 max. They are excellent for tracking changes in fitness over time, even if the absolute value may differ slightly from a lab test. Consistency in test conditions (time of day, surface, weather) improves reliability.
What is a good VO2 max for my age?
For men age 30-39, a VO2 max of 39-48 mL/kg/min is considered good to excellent. For women of the same age, 34-44 mL/kg/min is good to excellent. VO2 max naturally declines with age (about 1% per year after age 25), but regular exercise significantly slows this decline.
How can I improve my VO2 max?
High-intensity interval training (HIIT) is the most effective way to improve VO2 max. Aim for 2-3 HIIT sessions per week alongside 2-3 moderate steady-state cardio sessions. Consistent training can improve VO2 max by 15-20% in untrained individuals. Even 4-6 weeks of structured training shows measurable improvement.
This calculator gives a field-test estimate of VO2 max, not a laboratory measurement, and it is not medical advice. Maximal-effort tests like the Cooper run put real strain on the heart and lungs: if you are new to exercise, over 40, pregnant, or have any heart, lung, joint or blood pressure condition, talk to a doctor before attempting a maximal test. Stop immediately if you feel chest pain, dizziness or unusual shortness of breath, and discuss your results with a qualified health professional before changing your training or treatment.