How to use the VO2 Max Calculator (Cooper and 1.5-Mile Test)
- Choose the Cooper test or the 1.5-mile run.
- For the Cooper test, enter the distance you covered in 12 minutes and its unit.
- For the 1.5-mile run, enter the time in minutes and seconds.
- Read the estimated VO2 max.
Formula used
Cooper test: VO2 max = (distance in metres − 504.9) ÷ 44.73. 1.5-mile run: VO2 max = 483 ÷ time in minutes + 3.5.
Worked example
Here is the VO2 Max Calculator (Cooper and 1.5-Mile Test) worked through with the example values shown above, so you can check each step by hand.
| Inputs | |
|---|---|
| Test | Cooper test: distance run in 12 minutes |
| Distance covered in 12 minutes | 2,400 |
| Distance unit | Metres |
| 1.5-mile time: minutes | 12 |
| 1.5-mile time: seconds | 0 |
| Result | |
| Estimated VO2 max (ml/kg/min) | 42.367539 |
| Based on | Cooper test: 2,400 m in 12 minutes |
The two tests
In the Cooper test you run or run-walk as far as you can in 12 minutes on a flat track. VO2 max is estimated as (distance in metres − 504.9) ÷ 44.73. Covering 2,400 metres gives 42.4. The same distance entered as 2.4 km gives 42.4.
In the 1.5-mile test you time yourself over 1.5 miles (about 2.4 km). The estimate is 483 ÷ time in minutes + 3.5. A time of 12 minutes gives 43.8, and 9 minutes 30 seconds gives 54.3.
Reading the number
What counts as good depends on age and sex. Typical adults fall somewhere in the 30s to low 40s, trained runners reach the 50s and 60s, and elite endurance athletes go higher. Compare your result with age-and-sex tables from a trusted source rather than a single cut-off.
It is more useful to track your own number over months. A rising VO2 max after steady training shows improving aerobic fitness.
How to take the test well
Use a flat, measured track or a reliable GPS, warm up first and pace yourself evenly. Starting too fast and fading will lower the distance and your estimate. Do the test when you are rested, and on similar conditions each time so that results can be compared.
Both tests are hard efforts. If you have a heart condition, are new to exercise or are unwell, talk to a doctor before an all-out test.
Limits of field tests
These formulas were built from groups of people, so they are less precise for any one person. They work best for recreational runners who can pace themselves, and they can underestimate people who are fit but not used to running. Wearables use heart rate and speed to give their own estimates, which can differ.
Use the result as a benchmark. The heart rate zones calculator can then help you plan training around it.
Frequently asked questions
What is a good VO2 max?
It depends on age and sex. Compare against standard tables for your group.
Which test is more accurate?
Both are estimates. Use whichever suits you and repeat the same one to track change.
Can I walk during the Cooper test?
Yes, but the aim is to cover as much distance as possible in 12 minutes.
Does body weight matter?
VO2 max is per kilogram, so it is already relative to body weight. These formulas do not need your weight.
Can I raise my VO2 max?
Yes, with regular aerobic training and some higher-intensity sessions.
How often should I test?
Every few weeks to a few months is enough to see a trend.
This calculator gives estimates for information only. Actual figures from a bank, employer, tax authority or doctor may differ. It is not financial, tax, legal or medical advice.