VO2 max (Cooper test)
Run as far as you can in 12 minutes.
Estimated VO2 max
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Enter your 12 minute distance.
Rating
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ml/kg/min
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Formula: VO2 max = (distance in meters - 504.9) / 44.73.
VO2 max is the gold standard of aerobic fitness: how much oxygen your body can use. The Cooper 12 minute test estimates it from one all-out run, no lab needed.
Run as far as you can in 12 minutes.
Enter your 12 minute distance.
After a warmup, run as far as possible in exactly 12 minutes on a flat track, pacing evenly. The formula (distance - 504.9) / 44.73 converts meters to ml/kg/min, correlating about 0.9 with lab measured VO2 max.
Untrained adults sit near 30 to 40, regular runners 45 to 55, elite endurance athletes 70 to 85. Age and sex shift norms, so treat the rating as a starting point and retest every 6 to 8 weeks.