VO₂max (Cooper)
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
Cooper
About this calculator
The VO2 Max calculator based on the Cooper test estimates maximal oxygen consumption during intense exercise. VO2 Max is an indicator of aerobic capacity and cardiovascular fitness. The formula used is: VO2max = (distance in meters minus 504.9) divided by 44.73. The test involves running as far as possible in 12 minutes on a flat surface.
To use the calculator, enter the total distance covered (in meters) in 12 minutes. The result is given in ml/kg/min. This value can be compared with reference tables by age and sex to assess fitness level. The test is practical and requires no sophisticated equipment, widely used in physical assessments.
The Cooper test is more accurate for people with good fitness levels. For beginners or those with limitations, adapted versions (such as walking) can be used, but with less accuracy. True VO2 Max is only accurately measured in a laboratory with gas analysis. The calculator provides a useful estimate for training monitoring.
Cautions: do not perform the test without proper preparation, especially if you have heart or respiratory issues. Warm up beforehand and avoid extreme weather conditions. Results can be influenced by factors such as motivation, terrain, and temperature. Use the calculator as a tracking tool, not a medical diagnosis.
Frequently asked questions
What is VO2 Max and why is it important?
VO2 Max is the maximum amount of oxygen your body can use during intense exercise. It indicates cardiovascular endurance and helps plan training.
How to correctly perform the Cooper test?
Run as far as possible in 12 minutes on a flat track. Use a stopwatch and measure the exact distance. A 5-10 minute warm-up is recommended.
Does the calculator work for walking?
The original formula is for running. For walking, adaptations exist but are less accurate. Consult a professional for alternative versions.
What is the difference between estimated and lab-measured VO2 Max?
The Cooper test gives an estimate. Lab measurement with gas analysis is more accurate but requires expensive equipment. The calculator is useful for general monitoring.
Can I do the test if I have heart problems?
Consult a doctor first. The test is intense and may not be safe for everyone. Professionals may recommend submaximal versions.