VO2 Max Estimator
Estimate your VO2 max from run or walk test data using Cooper, Rockport, and other formulas. Free cardio fitness calculator.
What is VO2 Max?
VO2 max (maximal oxygen uptake) measures the maximum rate of oxygen your body can use during exercise. It's expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is one of the best indicators of cardiovascular fitness and aerobic endurance. Higher values indicate better cardiovascular fitness.
Average values: Beginner 1600-2000m, Intermediate 2000-2400m, Advanced 2400-3000m+
VO2 Max Classification Table (Male)
| Category | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
|---|---|---|---|---|---|
| Superior | 52+ | 49+ | 46+ | 43+ | 40+ |
| Excellent | 47-51.9 | 44-48.9 | 41-45.9 | 38-42.9 | 35-39.9 |
| Good | 42-46.9 | 39-43.9 | 36-40.9 | 34-37.9 | 31-34.9 |
| Fair | 37-41.9 | 35-38.9 | 32-35.9 | 30-33.9 | 27-30.9 |
| Poor | 0-36.9 | 0-34.9 | 0-31.9 | 0-29.9 | 0-26.9 |
Values in ml/kg/min. Based on ACSM guidelines.
About VO2 Max Estimator
This tool estimates your VO2 max using two validated field tests:
- Cooper 12-Minute Test: Run as far as possible in 12 minutes on a flat course. The distance covered estimates your aerobic capacity.
- Rockport Walk Test: Walk 1 mile as fast as possible on a flat surface. Record your completion time and heart rate immediately after finishing.
These are estimates only. Lab-based VO2 max testing with a metabolic cart is the gold standard for precise measurement. Consult a healthcare provider before starting any exercise program.
How to Use VO2 Max Estimator
Enter your values
Open VO2 Max Estimator and enter the values you want to calculate or convert.
Select units or options
Choose the input and output units, formats, or calculation parameters.
View results instantly
Results are calculated in real-time as you type — no submit button needed.
Copy or use the result
Copy the calculated result or use it directly in your work.
Frequently Asked Questions
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