VO2 Max from Cooper 12-Min Run
VO2max ≈ (distance in meters − 504.9) / 44.73. Cooper test estimates aerobic fitness.
Result
VO2 max estimate
42.4 mL/kg/min
Male age 35: Average.
- Distance (12 min)2400 m (1.49 mi)
- VO2 max42.37 mL/kg/min
- TierAverage
- Elite male60+ mL/kg/min
- Elite female50+ mL/kg/min
Step-by-step
- VO2max = (distance − 504.9) / 44.73 = (2400 − 504.9) / 44.73 = 42.37.
How to use this calculator
- Run hard for exactly 12 minutes on flat surface.
- Measure distance.
- Enter + age + sex.
About this calculator
Cooper test (1968): run as far as possible in 12 minutes. Estimates VO2 max ≈ (m − 504.9) / 44.73. Average untrained adult: 35-45 mL/kg/min. Trained recreational: 50-60. Elite endurance athletes: 70-90+ (Lance Armstrong reportedly 84). VO2 max declines ~10% per decade after 30 in untrained adults; trained athletes lose only 5%. Best improved with high-intensity intervals.
Frequently asked
Within 10-15% of lab-measured VO2 max. Underestimates for highly trained (Cooper formula was for general fitness).
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