VO2 Max Calculator
Estimate your maximal oxygen uptake using different test methods to assess aerobic fitness.
Select Test Method
Cooper Test
Rockport Walk
Resting HR
Distance covered in 12 minutes
miles
Age
years
Sex
Weight
lb
1-Mile Walk Time
min
Heart Rate at End of Walk
bpm
Age
years
Resting Heart Rate
bpm
Your VO2 Max
—
ml/kg/min
Estimated VO2 Max
—
What is VO2 Max?
VO2 Max (maximal oxygen uptake) is the maximum amount of oxygen your body can use during intense exercise. It’s measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
It’s considered the gold standard for measuring cardiovascular fitness and aerobic endurance capacity.
VO2 Max Classification
| Level | Men | Women |
|---|---|---|
| Poor | <35 | <30 |
| Fair | 35-40 | 30-35 |
| Good | 40-50 | 35-45 |
| Excellent | 50-60 | 45-55 |
| Elite | 60+ | 55+ |
About the Test Methods
- Cooper Test: Run/walk as far as possible in 12 minutes. Most accurate of the three methods. Requires maximal effort.
- Rockport Walk: Walk 1 mile as fast as possible and record your heart rate. Good for beginners and those who can’t run.
- Resting HR: Estimates VO2 max from resting heart rate. Least accurate but requires no exercise. Best for initial assessment.
Important Considerations
- Estimates vary: These formulas provide estimates. Lab testing with metabolic cart gives the most accurate VO2 max.
- Fitness level matters: The Cooper and Rockport tests require you to push yourself. Untrained individuals may underperform.
- Health check: Consult a doctor before attempting maximal exercise tests, especially if you’re sedentary or have health concerns.
- Improvement: Consistent aerobic training can improve VO2 max by 15-30% over several months.