VO2 Max Calculator
Free VO2 max calculator. Estimate your cardio fitness with the 1-mile Rockport walk test or the 12-minute Cooper run test. Get your VO2 max and a fitness rating.
About This Free Online VO2 Max Calculator
Our free VO2 max calculator estimates your maximal oxygen uptake — the gold-standard measure of cardiorespiratory fitness — using one of two field tests. The 1-mile Rockport walk test takes your weight, age, sex, walk time and ending heart rate; the 12-minute Cooper run test takes the distance you covered. The tool returns your VO2 max in ml/kg/min plus a general fitness rating from poor to superior. Higher VO2 max means better endurance and is linked to longevity. Everything runs in your browser — instant, private, no signup.
Features of Our VO2 Max Calculator
- Rockport 1-mile walk test
- Cooper 12-minute run test
- VO2 max in ml/kg/min
- General adult fitness rating
- 100% client-side and private — instant results, no signup
How to Use the VO2 Max Calculator
Using this tool is simple and requires no signup or registration. Follow these steps:
- Pick a test: 1-mile walk or 12-min run.
- Enter the measurements for that test.
- Read your estimated VO2 max.
- Compare against the fitness rating.
Frequently Asked Questions About VO2 Max Calculator
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kilogram per minute. It is the best single measure of cardiorespiratory fitness, and a higher value is strongly associated with better endurance and health.
How does the Rockport walk test work?
You walk one mile as fast as you can, then record your time and ending heart rate. The calculator combines those with your weight, age and sex in the Rockport equation to estimate VO2 max without lab equipment.
How does the Cooper 12-minute run work?
You run as far as possible in 12 minutes and enter the distance in metres. Cooper’s formula estimates VO2 max from that distance, so it suits runners who can push hard for the full 12 minutes.
What is a good VO2 max?
For general adults, 49–59 ml/kg/min is excellent and 60+ is superior; below 30 is poor. Norms vary by age and sex, so treat the rating as a rough guide and track your own number over time.
Is this VO2 max calculator free?
Yes, completely free with no signup. All maths runs in your browser — nothing is uploaded or tracked.
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