Calculate your VO2 max (maximal oxygen uptake) using the Cooper 12-minute run test or Rockport 1-mile walk test. VO2 max is the gold standard measure of cardiovascular fitness and aerobic capacity.
VO2 max (maximal oxygen uptake) measures the maximum amount of oxygen your body can utilize during intense exercise. It's expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is the most accurate indicator of cardiovascular fitness and aerobic endurance.
A higher VO2 max means your heart, lungs, and muscles work more efficiently to deliver and use oxygen. Elite endurance athletes can have VO2 max values exceeding 80 ml/kg/min, while sedentary individuals may be below 30 ml/kg/min.
Run as far as possible in 12 minutes on a flat track. Record total distance covered.
VO2 max = (Distance in meters - 504.9) / 44.73
Runners and individuals with good cardiovascular fitness. Requires maximal effort.
Walk 1 mile as fast as possible. Record time and heart rate immediately upon finishing.
Accounts for age, weight, walk time, and heart rate with gender-specific coefficients.
Beginners, older adults, or those unable to run. Less demanding but still accurate.
| Age | Poor | Fair | Average | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 | < 36 | 36-42 | 42-46 | 46-52 | 52-60 | > 60 |
| 30-39 | < 34 | 34-39 | 39-43 | 43-49 | 49-56 | > 56 |
| 40-49 | < 31 | 31-36 | 36-40 | 40-46 | 46-53 | > 53 |
| 50-59 | < 28 | 28-33 | 33-37 | 37-43 | 43-49 | > 49 |
| 60-69 | < 25 | 25-30 | 30-34 | 34-39 | 39-45 | > 45 |
| Age | Poor | Fair | Average | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 | < 31 | 31-37 | 37-41 | 41-47 | 47-56 | > 56 |
| 30-39 | < 29 | 29-34 | 34-38 | 38-44 | 44-52 | > 52 |
| 40-49 | < 26 | 26-31 | 31-35 | 35-41 | 41-49 | > 49 |
| 50-59 | < 23 | 23-28 | 28-32 | 32-38 | 38-45 | > 45 |
| 60-69 | < 20 | 20-24 | 24-28 | 28-34 | 34-41 | > 41 |
Use your VO2 max to calculate training intensities for different workout types. These zones optimize specific adaptations.
Easy conversational pace. Promotes recovery, builds aerobic base. Should feel effortless.
Comfortable pace, can still talk. Builds aerobic capacity and fat burning. Most training time here.
Comfortably hard. Can speak in short sentences. Improves lactate threshold and endurance.
Hard effort, difficult to talk. Increases lactate threshold and race pace. Limited duration.
Maximum sustainable effort for 3-8 minutes. Directly improves VO2 max. Use sparingly.
4-6 intervals of 3-5 minutes at 90-95% max heart rate with equal rest. Most effective method.
60-90 minute runs at comfortable pace. Builds aerobic base and capillary density.
20-40 minutes at comfortably hard pace. Improves lactate threshold and efficiency.
Beginners can improve VO2 max by 15-25% in 3-6 months. Advanced athletes see 5-10% gains. Genetics determine your ceiling, but everyone can improve with proper training.
| Sport/Level | Male (ml/kg/min) | Female (ml/kg/min) |
|---|---|---|
| Recreationally Fit | 50-60 | 45-55 |
| Competitive Amateur | 60-70 | 55-65 |
| Elite Endurance Athlete | 75-85 | 65-75 |
| World-Class Cyclist | 80-90 | 70-80 |
| Elite Cross-Country Skier | 85-95 | 75-85 |
Cross-country skiers typically have the highest VO2 max values due to full-body engagement. Cyclists and runners follow closely.
Calculate running or walking pace
Calculate running pace and splits
Calculate marathon finish time
Calculate calories burned during exercise
Calculate one rep max strength
Calculate heart rate training zones