Free online VO2 max calculator

VO2 max is the maximum rate at which your body can use oxygen during exercise — the gold standard measure of aerobic fitness. This calculator estimates it from four simple field.

Biological sex

How to use

Select your biological sex (affects fitness category thresholds).
Enter your age.
Choose a test method from the dropdown.
Fill in the measurements for your chosen test.
Click Calculate VO2 Max to see your result and fitness category.

Test methods

Rockport 1-mile walk test

Source: Kline GM et al. Med Sci Sports Exerc. 1987;19(3):253-259.

VO2max = 132.853
       − (0.0769 × weight_lbs)
       − (0.3877 × age)
       + (6.315 × isMale)     [1 if male, 0 if female]
       − (3.2649 × time_min)
       − (0.1565 × heartRate)

Cooper 12-minute run test

Source: Cooper KH. JAMA. 1968;203(3):201-204.

VO2max = (distance_meters − 504.9) / 44.73

Resting heart rate method (Uth et al.)

Source: Uth N et al. Eur J Appl Physiol. 2004;91(1):111-115.

VO2max = 15 × (maxHR / restingHR)
maxHR  = 220 − age

1.5-mile run method

Source: U.S. Army Physical Readiness Training manual.

VO2max = 3.5 + 483 / time_min

Fitness categories

Category	Male (mL/kg/min)	Female (mL/kg/min)
Poor	< 35	< 28
Fair	35–41.9	28–33.9
Good	42–49.9	34–40.9
Excellent	50–55.9	41–46.9
Superior	≥ 56	≥ 47

Source: ACSM Guidelines for Exercise Testing and Prescription, 11th ed.

Worked example (Rockport)

Male, age 30, weight 165 lbs, walk time 15 min, heart rate 130 bpm
VO2max = 132.853 − (0.0769 × 165) − (0.3877 × 30) + 6.315 − (3.2649 × 15) − (0.1565 × 130)
= 132.853 − 12.69 − 11.63 + 6.315 − 48.97 − 20.35 ≈ 45.5 mL/kg/min (Good)

Notes

All estimates are approximations. Lab-based VO2 max testing with direct gas analysis is more accurate.
This calculator is for informational fitness tracking — not medical diagnosis.

Frequently asked

What is VO2 max?

VO2 max (maximal oxygen uptake) is the maximum volume of oxygen your body can consume per minute per kilogram of body weight, expressed in mL/kg/min. It is the most widely used measure of aerobic fitness and cardiovascular endurance.

Which test method is most accurate?

The Rockport 1-mile walk test and Cooper 12-minute run test are validated field tests with published research behind their equations. The resting heart rate method (Uth et al.) and the 1.5-mile run are simpler approximations. For the most accurate result, a graded exercise test in a lab with direct gas analysis is the gold standard.

What is a good VO2 max?

For males, VO2 max above 50 mL/kg/min is considered Excellent and above 56 is Superior. For females, above 41 is Excellent and above 47 is Superior. Elite endurance athletes often reach 70–85+ mL/kg/min. Typical healthy adults are in the 35–50 range.

How do I do the Rockport 1-mile walk test?

Walk one mile as fast as you can (without running) on a flat surface. Immediately at the finish, measure your heart rate (use a heart rate monitor or count beats for 15 seconds and multiply by 4). Record the total walk time in minutes and your weight. Enter these into the calculator.

How do I do the Cooper 12-minute run test?

Run (or walk-run) as far as possible in exactly 12 minutes on a flat surface. Measure the distance covered in meters and enter it into the calculator.