VO2 Max Estimator (Cooper Test)
Estimate your aerobic fitness from a 12-minute run.
Estimated VO₂ max
42.7
ml/kg/min
Good
for 28-year-old male
How to do the Cooper test
- Find a flat measured course (track is ideal).
- Warm up 5-10 minutes.
- Run as far as you can in 12 minutes. Pace, don’t sprint.
- Cool down. Enter the distance you covered.
About
Run as far as you can in 12 minutes. Enter the distance and the tool estimates your VO2 max using the Cooper test formula. Compare to age- and sex-based fitness benchmarks. A rough but reliable cardio fitness measurement.
How to use
- Pick a flat course.
- Run for 12 minutes, push hard but consistent.
- Enter distance covered.
FAQ
How accurate is this?+
Within about 10% of a lab VO2 max test. Way easier than wearing a mask on a treadmill. Best results when you're in real fitness condition (not coming back from injury or illness).