VO2 Max Calculator
Estimate your VO2 max using the Cooper 12-minute run test, Rockport walk test, or non-exercise formula. Assess your cardiorespiratory fitness level. Free, instant.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Why VO2 Max Matters for Health
Cardiorespiratory fitness (CRF), measured by VO2 max, is one of the strongest predictors of long-term health and longevity. A landmark JAMA study (Kodama et al., 2009) found each 1 MET increase in CRF is associated with a 13% reduction in all-cause mortality and 15% reduction in cardiovascular events. The Mayo Clinic identifies low cardiorespiratory fitness as a larger cardiovascular risk factor than hypertension, smoking, or diabetes in terms of population-attributable risk.
Fitness Categories (ml/kg/min)
| Category | Men (30–39) | Women (30–39) |
|---|---|---|
| Excellent | > 52 | > 45 |
| Good | 47–51 | 38–44 |
| Average | 42–46 | 34–37 |
| Poor | < 42 | < 34 |
FAQs
What is VO2 max?
Maximum oxygen consumption during intense exercise (ml/kg/min). Best single measure of cardiovascular fitness. Each 1 MET improvement = 13% mortality reduction (Kodama et al., JAMA 2009).
Estimate without lab testing?
Cooper 12-min run, Rockport walk test, or non-exercise formula. Modern GPS watches also estimate VO2 max with ±5–10% accuracy vs lab tests.