VO2 Max Calculator
Estimate maximal oxygen uptake (VO2max) from a Cooper 12-minute run, 1.5-mile run, or resting heart-rate method, then compare against age and sex norms with a clear fitness category.
Use the Léger 1988 one-minute protocol only: 8.5 km/h at level 1, then +0.5 km/h each minute.
Advanced / low-confidence: Uth heart-rate ratio
Uth et al. 2004: VO₂max = 15.3 × measured HRmax / HRrest. Validated in 46 trained men aged 21–51. No 220 − age estimate is used.
Enter a measured HRmax to enable this low-confidence method.
Method sources and applicable populations
Cooper 12-minute run
Source: Cooper 1968.
Formula: (meters − 504.9) / 44.73.
Use for: healthy, regularly active people able to complete a maximal-effort run.
Cooper 1.5-mile run
Source: Cooper 1968 / Cooper Institute field equation.
Formula: 483 / time in minutes + 3.5.
Use for: people able to complete a maximal 1.5-mile run with even pacing.
Léger 20 m shuttle run
Source: Léger et al. 1988.
Protocol: 8.5 km/h start, +0.5 km/h each minute; enter final level and shuttle.
Formula: 31.025 + 3.238S − 3.248A + 0.1536SA; adults use A = 18.
Use for: schoolchildren, healthy adults, and stop-start sport athletes using the matching audio protocol.
Rockport one-mile walk
Source: Kline et al. 1987; 343 healthy adults aged 30–69.
Formula: 132.853 − 0.0769W(lb) − 0.3877A + 6.315S − 3.2649T(min) − 0.1565HR, where S = 1 male / 0 female.
Use for: adults aged 30–69 suited to a brisk submaximal walking test; finish heart rate is required.
Estimated VO₂max ≈ 51.3 ml/kg/min.
Field-test estimates are not medical measurements. Check your health status before any maximal-effort test.
Training zones: Heart-rate zones · race projection: Race time predictor · pace math: Pace calculator · body metrics: BMI calculator.
How to estimate VO₂max
Choose the exact field protocol you completed and enter only that protocol's measurements. The calculator reports a neutral estimate in ml/kg/min; it does not diagnose fitness or replace a medical measurement.
VO2 Max Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.
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