VO2 Max Calculator
Estimate your VO2 max (maximal oxygen uptake) from a 1.5-mile run time or a submaximal step test. Assess your aerobic fitness level.
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How to use this calculator
Based on the Cooper formula. Faster finish times produce higher VO2 max estimates. Units: mL/kg/min.
- 1
Run 1.5 miles (2.4 km) at your maximum effort on a flat surface.
- 2
Enter your exact finish time in minutes and seconds.
- 3
Select your sex and age for an age-adjusted fitness category.
Frequently asked questions
What is VO2 max?
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It is measured in mL of oxygen per kilogram of body weight per minute and is the gold standard measure of cardiovascular fitness.
How can I improve my VO2 max?
High-intensity interval training (HIIT) and tempo runs are the most effective methods. Consistent aerobic training over weeks and months produces measurable improvements. Elite endurance athletes have VO2 max values of 70–85 mL/kg/min.
Is the 1.5-mile test accurate?
Field tests like the Cooper 1.5-mile run give a reasonable estimate (within ±10–15% of lab-measured values). For clinical accuracy, a maximal treadmill test with metabolic measurement is needed.
VO2 Max Calculator — Aerobic Fitness Assessment
Why VO2 max matters for health
VO2 max is one of the strongest independent predictors of all-cause mortality and cardiovascular disease risk. Research shows that improving VO2 max from "poor" to "fair" has a greater impact on life expectancy than eliminating obesity or smoking.
Typical VO2 max values by age
Average values for untrained adults: males in their 20s typically score 44–51 mL/kg/min; females in their 20s score 35–43 mL/kg/min. Values decline roughly 1% per year after age 25 without training, but regular aerobic exercise can slow this decline significantly.
Learn more from an authoritative source:
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →