CalculatorDex
Health

VO2 Max Calculator

Estimate your VO2 max, a measure of aerobic fitness, from the distance you run in 12 minutes or from your resting and maximum heart rate.

Rules last checked 10 November 2026Every step shown3 sources

Your numbers are saved in this browser.

Run as far as you can in 12 minutes on a flat track, then measure it.

years

Estimated VO2 max

42.4 ml/kg/min

Distance
2,400 m
Average pace
5 min per km

Covering 2,400 m in 12 minutes gives an estimated VO2 max of 42.4 ml/kg/min.

How it's worked out

  1. VO2 max (Cooper)(2,400 − 504.9) ÷ 44.7342.4 ml/kg/min
  • VO2 max is the most oxygen your body can use during hard exercise, per kilogram of body weight. Higher means fitter.
  • Only do an all-out run if you're used to hard exercise. Check with a doctor first if you have a heart condition or haven't exercised for a while.

The 12-minute run

Warm up, then run, or run and walk, as far as you can in 12 minutes on a flat track. Enter the distance you covered. Only do an all-out test if you're used to hard exercise.

The heart rate method

Measure your resting heart rate sitting quietly, ideally first thing in the morning. If you don't know your maximum heart rate, the calculator estimates it as 208 − 0.7 × age.

Questions people ask

What is my VO2 max if I run 2,400 m in 12 minutes?

About 42.4 ml/kg/min, using Cooper's formula: (2,400 − 504.9) ÷ 44.73.

What is VO2 max?

The most oxygen your body can take in and use during hard exercise, in millilitres per kilogram of body weight each minute. A higher figure means better aerobic fitness.

How does the heart rate method work?

It multiplies 15.3 by your maximum heart rate divided by your resting heart rate. A lower resting heart rate usually goes with better fitness.

How accurate are these estimates?

They're rough, and best for tracking your own progress. A lab test on a treadmill or bike measures VO2 max directly.

Formula and rules last checked 10 November 2026Written and tested by the CalculatorDex teamReport a problem

Sources: Cooper KH (1968), A means of assessing maximal oxygen intake, JAMA · Uth N et al. (2004), Estimation of VO2max from the ratio between HRmax and HRrest, European Journal of Applied Physiology · Tanaka H, Monahan KD, Seals DR (2001), Age-predicted maximal heart rate revisited, JACC