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VO2 max calculator

Estimate your VO2 max from a Cooper 12-minute run, a 1.5-mile (2.4 km) run or your resting and maximum heart rate. Free online VO2 max calculator that gives ml/kg/min plus METs and litres per minute.

How to estimate your VO2 max

  1. 1Choose a method: Cooper test, 1.5-mile run or heart rates
  2. 2Enter your distance, time or heart rates
  3. 3Choose metric or imperial units
  4. 4Read your VO2 max
  5. Your VO2 max in ml/kg/min, with METs.

What you get

  • Three field methods.Cooper test, 1.5-mile run or the heart rate ratio, with the formula named under the result.
  • More than one unit.Besides ml/kg/min you get METs and litres of oxygen per minute at 70 kg.
  • Stays in your browser.Your numbers are not sent anywhere.

What you can do

  • Use a Cooper test: enter the distance you covered in 12 minutes, in metres or miles.
  • Use a 1.5-mile (2.4 km) run: enter your time as m:ss.
  • Use heart rates: enter your maximum and resting heart rate in bpm.
  • See the VO2 max in METs and in litres of oxygen per minute at 70 kg.

Good to know

  • The formulas are Cooper's (metres minus 504.9, divided by 44.73), 483 divided by minutes plus 3.5 for the 1.5-mile run, and Uth's 15.3 times maximum over resting heart rate.
  • These are field estimates, within about 10 %. A lab test is more exact. The heart rate method is best for trained people.
  • Cooper distances must be 600 to 6,000 m. The 1.5-mile time must be 6 to 40 minutes.

Questions

What is a good VO2 max?

It depends on age and sex. The tool gives your value, so you can compare it with a chart for your group.

How do I do a Cooper test?

Run as far as you can in 12 minutes on a flat track and enter the distance in metres.

Is the heart rate method accurate?

It is rough. Use your true maximum heart rate from a hard effort if you can, not a formula.

Is my data stored?

No. It is calculated in your browser.

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  4. Save when you're done

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iPhone and iPad

  1. Open the tool in Safari.
  2. Tap Share (the square with the arrow).
  3. Choose “Add to Home Screen”, then Add.

Android

  1. Open the tool in Chrome.
  2. Tap the menu (⋮) at the top right.
  3. Choose “Add to Home screen” or “Install app”.

Computer

  1. Open the tool in Chrome or Edge.
  2. Click the install icon in the address bar.
  3. Choose Install.

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