VO2 Max Calculator
Calculate your VO2 max to measure your aerobic fitness and endurance capacity. Get personalized cardio training recommendations.
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Run as far as possible in 12 minutes on a track
VO2 Max FAQ
Common questions and answers
What is VO2 Max?
VO2 Max (maximal oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is the gold standard for measuring cardiovascular fitness.
What's a good VO2 Max score?
For men under 30, excellent is 50+ ml/kg/min. For women under 30, excellent is 45+ ml/kg/min. Scores decrease with age. Elite endurance athletes can reach 70-85 ml/kg/min. Average sedentary adults typically score 25-40 ml/kg/min.
How accurate is the Cooper test?
The Cooper 12-minute run test is reasonably accurate (correlation ~0.90 with lab-measured VO2 max) when performed correctly. Key factors: run at maximal sustainable pace, use a measured track, and be well-rested. It's more accurate for trained runners.
Can I improve my VO2 Max?
Yes! VO2 Max can improve 15-25% with proper training. High-intensity interval training (HIIT) is most effective, along with tempo runs and long steady-state cardio. Genetics sets your ceiling, but most people are far below their potential.
How often should I test my VO2 Max?
Test every 8-12 weeks to track progress. Allow adequate recovery before testing (48 hours minimum). The Cooper test is demanding, so don't do it too frequently. Regular training adaptations take 6-8 weeks to manifest.
What's the difference between Cooper and Rockport tests?
Cooper test (12-minute run) is more intense and accurate for fit individuals. Rockport walk test (1-mile walk) is gentler, suitable for beginners or older adults. Rockport also factors in heart rate recovery, making it useful for those who can't run.