VO2 Max Estimator
Estimate your VO2 max (maximal oxygen uptake) using the Cooper 12-minute run test or the Rockport 1-mile walk test. Results include your fitness category based on age and gender.
VO2 Max
-- mL/kg/min
Fitness Category
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VO2 Max Reference (mL/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
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About VO2 Max
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can use oxygen during intense exercise. It is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min) and is widely considered the gold standard for cardiovascular fitness. Higher values indicate better aerobic capacity. The Cooper test estimates VO2 max from the distance you can run in 12 minutes. The Rockport test uses your 1-mile walk time, heart rate, weight, age, and gender for a more accessible estimate.
FAQ
What is a good VO2 max?
For men aged 20-39, a "good" VO2 max is roughly 39-48 mL/kg/min; for women, about 33-41 mL/kg/min. Elite endurance athletes can exceed 70-85 mL/kg/min. Values decrease naturally with age but can be improved significantly through regular aerobic training.
How accurate are these estimates?
Field tests like the Cooper and Rockport tests provide reasonable estimates (typically within 10-15% of lab-measured values). The gold standard is a graded exercise test in a laboratory with gas exchange analysis. These field tests are useful for tracking changes in fitness over time.
How can I improve my VO2 max?
The most effective methods include high-intensity interval training (HIIT), tempo runs, and long steady-state cardio. Consistency is key — training 3-5 times per week for 4-8 weeks can produce measurable improvements of 5-15%. Cross-training (cycling, swimming, rowing) also helps.
What VO2 max do elite athletes have?
Elite male endurance athletes typically have VO2 max values of 70-85 mL/kg/min. The highest recorded value is 97.5 mL/kg/min (Oskar Svendsen, cyclist). Elite female athletes range from 60-75 mL/kg/min. For comparison, an average sedentary male is around 35-40 mL/kg/min.