VO₂ Max Estimate (Cooper / Rockport) Calculator
Choose a field test, enter your result, and see your estimated VO₂ max with an age/sex fitness category.
Choose your test & enter results
Estimated VO₂ max
VO₂ max norms (approximate)
Ranges vary by protocol and source; these adult cutoffs are approximate and for education only.
Show age/sex normative table
| Sex | Age | Very poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|---|
| male | 20–29 | < 35 | 35–38.4 | 38.4–43.4 | 43.4–49.4 | 49.4–55.9 | ≥ 55.9 |
| male | 30–39 | < 33 | 33–36.5 | 36.5–41.0 | 41.0–46.0 | 46.0–52.4 | ≥ 52.4 |
| male | 40–49 | < 31 | 31–34.5 | 34.5–39.0 | 39.0–44.0 | 44.0–49.0 | ≥ 49.0 |
| male | 50–59 | < 28 | 28–32.0 | 32.0–36.0 | 36.0–41.0 | 41.0–45.0 | ≥ 45.0 |
| male | 60–120 | < 25 | 25–29.0 | 29.0–33.0 | 33.0–37.0 | 37.0–42.0 | ≥ 42.0 |
| female | 20–29 | < 27 | 27–31.0 | 31.0–35.7 | 35.7–41.0 | 41.0–45.9 | ≥ 45.9 |
| female | 30–39 | < 26 | 26–29.0 | 29.0–33.0 | 33.0–39.0 | 39.0–44.0 | ≥ 44.0 |
| female | 40–49 | < 24 | 24–27.0 | 27.0–31.0 | 31.0–36.0 | 36.0–41.0 | ≥ 41.0 |
| female | 50–59 | < 22 | 22–25.0 | 25.0–29.0 | 29.0–33.0 | 33.0–37.0 | ≥ 37.0 |
| female | 60–120 | < 20 | 20–23.0 | 23.0–27.0 | 27.0–31.0 | 31.0–35.0 | ≥ 35.0 |
Results interpretation
- VO₂ max reflects your maximal aerobic capacity (oxygen use per kg per minute).
- Field tests are estimates; lab cardiopulmonary testing is the gold standard.
- Who it’s for: runners, walkers, and fitness enthusiasts tracking aerobic fitness trends over time.
How this calculator works
Formulas, steps & assumptions
Cooper 12-minute run: VO₂ max ≈ (distance in meters − 504.9) ÷ 44.73. Enter distance covered in exactly 12 minutes (use meters, km, or miles).
Rockport 1-mile walk: VO₂ max ≈ 132.853 − 0.0769·W − 0.3877·Age + 6.315·G − 3.2649·Time − 0.1565·HR, where W is weight (lb), Time is minutes for 1 mile, HR is end-of-walk heart rate (bpm), and G is 1 for male, 0 for female.
Assumptions: constant, best effort for the protocol; flat course; no medical limitations; adult norms; and properly measured time, distance, and heart rate. Outputs are educational estimates, not medical advice.
Use cases & examples
Example 1 (Cooper): Distance 2.4 km → meters 2400 → VO₂ ≈ 42.4 ml/kg/min.
Example 2 (Rockport): 1-mile time 15:30, HR 140 bpm, weight 170 lb, male, age 30 → VO₂ ≈ 41.9 ml/kg/min.
Example 3 (Tracking): Repeat the same protocol every 6–8 weeks under similar conditions to track aerobic gains.
VO₂ Max Calculator: Estimate Aerobic Fitness with the Cooper or Rockport Tests
Our VO₂ max calculator translates simple field tests into an estimate of your maximal oxygen uptake—how much oxygen your body can use during intense exercise. That number, expressed in ml/kg/min, correlates closely with endurance performance and overall cardiovascular fitness. While laboratory cardiopulmonary testing is the gold standard, validated field protocols like the Cooper 12-minute run and the Rockport 1-mile walk let you assess fitness safely and cheaply. This page explains how both methods work, when to use each, and how to interpret your result against age- and sex-specific norms so you can set realistic training targets.
Which test should I choose?
The Cooper test suits runners and active individuals who can maintain a steady, fast effort for 12 minutes. It rewards pacing skill and aerobic capacity. The Rockport walk was designed for broader populations—including beginners—by using a brisk walk over a measured mile and factoring in heart rate to capture intensity. If you’re newer to exercise or returning after a break, Rockport is a safer starting point; if you run regularly and can sustain a hard effort, Cooper provides a strong estimate with minimal equipment.
Improving VO₂ max over time
VO₂ max responds to smart training: consistent easy mileage builds aerobic base; threshold and tempo efforts raise the ceiling for sustained speed; and intervals near 90–100% of max heart rate challenge oxygen delivery and utilization. Combine structured workouts with adequate recovery and progressive overload. Re-test every 6–8 weeks using the same protocol, course, and conditions to keep results comparable.
Context matters
Your score reflects many factors—age, sex, training history, altitude, temperature, and even hydration. A single estimate shouldn’t define your fitness. Instead, look for trendsacross repeated tests and cross-check with performance metrics like 5K or 10K times. For health decisions or if you have medical concerns, consult a clinician before performing maximal or near-maximal efforts.
Bottom line: pick the test that fits your current fitness and environment, measure carefully, and use your VO₂ max estimate as one piece of a bigger training picture.