VO2 Max Calculator
Estimate your cardiorespiratory fitness from a field test you can actually do: a 12-minute run, a 1.5-mile time trial, a resting heart-rate reading or the Rockport 1-mile walk. Results are shown against age- and sex-based norms and converted to METs.
1. Who you are
Left blank, max heart rate is estimated as 208 − 0.7 x age (Tanaka et al., 2001) = 187 bpm.
2. Which test did you do?
Run as far as you can in 12 minutes on a flat, measured course.
Estimated VO2 max
37.9ml/kg/min
Fair
for a male aged 30–39 years
- METs (VO2 ÷ 3.5)
- 10.8
- Method
- 12-min run
Based on the cooper 12-minute run method. This is an estimate for general information, not a medical measurement — a laboratory test with gas analysis is the only true measure.
Where you sit in the population
The five bands are the standard Cooper Institute cut-points for your sex and age group. The marker is your estimate.
| Age group | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20–29 | < 33 | 33–37 | 37–43 | 43–49 | ≥ 49 |
| 30–39 | < 31 | 31–35 | 35–41 | 41–46 | ≥ 46 |
| 40–49 | < 29 | 29–33 | 33–38 | 38–44 | ≥ 44 |
| 50–59 | < 26 | 26–30 | 30–35 | 35–41 | ≥ 41 |
| 60+ | < 23 | 23–27 | 27–32 | 32–38 | ≥ 38 |
- Poor
- < 31
- Fair
- 31–35
- Good
- 35–41
- Excellent
- 41–46
What that capacity means in METs
One MET is your resting oxygen use. Activities at or below your ceiling are sustainable; the bar shows each activity as a share of your estimated VO2 max.
Your formula
Cooper, K. H. (1968), JAMA — regression form of the 12-minute field test
VO2max = (distance in metres − 504.9) / 44.73Your 12-minute distance in context
Reference distances in metres (you entered 2200 m).
VO2 max estimates from field tests carry roughly a 10–15% error margin, and submaximal tests assume a steady heart-rate response. This tool is for general information and is not medical advice — speak to a clinician before starting a hard training programme.
About this tool
Each of the four field tests is a published regression equation: the Cooper 12-minute run, the 1.5-mile run, the Uth–Sørensen resting heart-rate ratio and the Rockport 1-mile walk. Results are placed against age- and sex-based percentile bands and converted to METs. Every calculation runs in your browser and nothing you type is transmitted.
- 100% free — no account needed
- Runs in your browser
- Nothing is uploaded
Frequently asked questions
Is VO2 Max Calculator really free?
Yes. VO2 Max Calculator is completely free on PureBrowser — every feature, with no account, no trial, and no credit card.
Does VO2 Max Calculator upload my data?
No. VO2 Max Calculator runs entirely inside your browser, so anything you type, paste, or open stays on your own device.
Do I need to sign up or install anything?
Neither. There is no account and nothing to download — open the page and VO2 Max Calculator is ready to use on desktop or mobile.
Does VO2 Max Calculator work offline?
Once the page has loaded, yes. All of the processing happens locally in your browser, so it keeps working without a connection.
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