VO2 Max Calculator (Cooper 12-Minute Run Test)
Run as far as you can in 12 minutes, enter the distance in metres, and get an estimate of your VO2 max.
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Formula
VO2 max (ml/kg/min) = (distance in metres - 504.9) / 44.73
METs = VO2 max / 3.5
Worked example
Running 2400 m in 12 minutes: (2400 - 504.9) / 44.73 = 1895.1 / 44.73 = 42.37, shown as 42.4 ml/kg/min. Divided by 3.5 that is 12.1 METs.
Frequently asked questions
What is the Cooper 12-minute run test?
Dr Kenneth Cooper's 1968 field test: run or walk as far as you can in 12 minutes on a flat track and measure the distance. More distance means better aerobic fitness.
How is VO2 max calculated from the distance?
VO2 max = (distance in metres - 504.9) / 44.73. For 2400 m that is (2400 - 504.9) / 44.73 = 42.4 ml/kg/min.
What is a good VO2 max?
It depends on age and sex. Many healthy adults sit between about 30 and 50 ml/kg/min, and trained endurance athletes can exceed 60. Compare your value against age-and-sex tables.
How accurate is the estimate?
It is a rough field estimate. Pacing, weather, track surface and motivation all change the distance, and a lab test is the only precise measure. Do not attempt a maximal run if you have heart or health concerns.