VO2 Max Calculator
Estimate your VO2 max from a 1.5-mile time trial (Cooper test).
Estimated VO2 max
Estimating VO2 max from a time trial
VO2 max measures the maximum rate your body can use oxygen during exercise and is one of the most widely used markers of aerobic fitness. This calculator uses the Cooper 1.5-mile run test formula, a well-established field estimate that doesn't require a lab.
For a true lab-measured VO2 max, you'd need a metabolic cart and a supervised graded test. The Cooper formula gets you a reasonable estimate from a hard, honest time trial instead.
General fitness categories vary by age and sex; the ranges shown here are broad benchmarks for adult recreational athletes rather than sex- and age-adjusted norms.
Where these numbers come from
The formulas and default values in this calculator are based on:
- Cooper, K.H. (1968), "A Means of Assessing Maximal Oxygen Intake," JAMA — 1.5-mile run test VO2 max formula
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
How hard should the 1.5-mile time trial effort be?
It should be close to an all-out effort for the full distance — a comfortable jog will significantly underestimate your true VO2 max.
Is this as accurate as a lab test?
No, but it correlates reasonably well with lab-measured VO2 max for most people and is a practical way to track your own trend over time.
Does VO2 max improve with training?
Yes, particularly with interval training and consistent aerobic work, though the rate of improvement slows as an athlete becomes more trained.
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