VO2 Max (Cooper Test)
Estimate maximal oxygen uptake from the Cooper 12-minute run test (JAMA, 1968). Run as far as possible in 12 minutes and enter the distance.
Results
What is it?
Estimates your maximal oxygen uptake (VO₂ max) from the Cooper 12-minute run test, first published in JAMA (1968). VO₂ max is the single best measure of cardiorespiratory fitness and a strong predictor of all-cause mortality.
How to use
Run as far as you can in exactly 12 minutes on a flat surface, then enter the total distance covered. The calculator applies the Cooper formula: VO₂ max = (distance in meters − 504.9) / 44.73.
Example scenario
A runner covering 2400 m in 12 minutes: VO₂ max = (2400 − 504.9) / 44.73 ≈ 42.4 mL/kg/min. This places an average 30-year-old male in the "fair" fitness category. Elite runners typically exceed 3000 m (≈ 55.8 mL/kg/min).
Pro tip
Warm up for 5–10 minutes before testing, and run on a measured track for accuracy. Retest under similar conditions (weather, time of day, surface) to track progress. VO₂ max improves 15–20% with structured endurance training over 8–12 weeks.