How it works
VO2 max is the most oxygen your body can use during all-out exercise, in milliliters per kilogram of body weight per minute. It is one of the best single measures of aerobic fitness.
In the Cooper test (Kenneth Cooper, 1968) you run or walk as far as you can in 12 minutes on a flat course, ideally a 400 m track. The distance converts to VO2 max with a simple linear equation. Warm up first and pace evenly.
Lab testing with gas analysis is more precise; field tests depend on pacing and motivation. Check with a doctor before a maximal effort if you have heart or health concerns. Results are estimates, not medical advice.
Formula
VO2 max = (distance in meters − 504.9) ÷ 44.73
Questions people ask
What is a good VO2 max?
It depends heavily on age and sex. For adults in their 30s, values around 35–45 ml/kg/min are typical for men and 30–40 for women; trained endurance athletes often exceed 60.
How do I do the Cooper test?
Warm up, then run (walking is allowed) as far as you can in exactly 12 minutes on a flat, measured course. Record the total distance and enter it above.
Can VO2 max improve?
Yes. Consistent aerobic training, including some higher-intensity intervals, commonly raises VO2 max by 10–20% in previously untrained people, though genetics set the upper limit.