VO2 Max Estimator (Cooper Test) Formula
Understand the math behind the vo2 max estimator (cooper test). Each variable explained with a worked example.
Formulas Used
Estimated VO2 Max
vo2max = (distance_meters - 504.9) / 44.73Distance in Miles
fitness_rating = distance_meters / 1609.34Variables
| Variable | Description | Default |
|---|---|---|
distance_meters | Distance Covered in 12 min(meters) | 2400 |
How It Works
Cooper Test VO2 Max Formula
VO2 Max = (Distance in meters - 504.9) / 44.73
The Cooper test involves running as far as possible in 12 minutes. It was developed by Dr. Kenneth Cooper in 1968 for the US military.
VO2 Max Fitness Levels (Male, age 20-29)
Worked Example
A person who covers 2,400 meters in 12 minutes.
- 01VO2 Max = (2400 - 504.9) / 44.73
- 02= 1895.1 / 44.73
- 03= 42.4 mL/kg/min (Average fitness)
Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum rate of oxygen your body can use during exercise. It is the gold-standard measure of cardiovascular fitness.
How accurate is the Cooper test?
The Cooper test correlates well with lab-measured VO2 max (r = 0.90). It is most accurate for trained individuals who can maintain maximal effort for 12 minutes.
How can I improve my VO2 max?
High-intensity interval training (HIIT), tempo runs, and consistent aerobic exercise can all improve VO2 max over time.
Learn More
Guide
VO2 Max Explained: What It Is, Why It Matters, and How to Improve It
Learn what VO2 max is, how it is measured and estimated, what good values look like by age and sex, and evidence-based strategies for improving your aerobic fitness.
Ready to run the numbers?
Open VO2 Max Estimator (Cooper Test)