VO2 max is the maximum amount of oxygen your body can utilize during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It indicates aerobic fitness.

What is a good VO2 max?

Average: 35–40 ml/kg/min (men), 27–30 ml/kg/min (women). Excellent: >55 ml/kg/min (men), >47 ml/kg/min (women). Elite athletes often exceed 70 ml/kg/min.

How accurate is the Cooper test?

The Cooper test (12-minute run) is reasonably accurate for field testing (±10-15%). Lab testing with a VO2 analyzer is more precise but requires equipment.

Can I improve my VO2 max?

Yes. High-intensity interval training (HIIT) and sustained aerobic exercise improve VO2 max. You can expect a 15–25% improvement with 12 weeks of consistent training.

How does VO2 max change with age?

VO2 max typically declines ~10% per decade after age 30 in sedentary people. Aerobic training can slow or reverse this decline significantly.

Maximum oxygen your body can utilize during intense exercise (ml/kg/min). Indicates aerobic fitness.

What is a good VO2 max?

Average: 35–40 (men), 27–30 (women). Excellent: >55 (men), >47 (women). Elite: >70.

How accurate is the Cooper test?

Reasonably accurate for field testing (±10-15%). Lab testing with a VO2 analyzer is more precise.

Can I improve my VO2 max?

Yes. HIIT and sustained aerobic exercise improve it. Expect 15–25% improvement in 12 weeks.

How does VO2 max change with age?

Declines ~10% per decade after 30 in sedentary people. Aerobic training can slow or reverse this.

VO2 Max Calculator

Estimate your VO2 max (maximal oxygen uptake) using the Cooper 12-minute run test or Astrand protocol. Assess your aerobic fitness level.

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Enter Your Numbers

Test Method

Unit

Age

Sex

Weight (lbs)

Distance Covered in 12 min (km)

Your Results

VO2 Max: 42.4 ml/kg/min

VO2 Max	42.4 ml/kg/min
Fitness Level	Average
Body Weight	79.4 kg

Fitness Classifications (Men)

< 25 Poor | 25–35 Below Avg | 35–45 Average

45–55 Good | 55–65 Excellent | > 65 Elite

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How This Calculator Works

Cooper: VO2max = (distance m − 504.9) / 44.73

Astrand: Uses heart rate response at fixed intensity

Frequently Asked Questions

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VO2 Max Training: HIIT vs. Steady-State Cardio

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Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.