Running
VO₂max Estimator (Cooper test)
Estimate aerobic capacity from how far you run in 12 minutes, using the classic Cooper test regression.
Free · instant · no sign-upDeterministic
Result
Estimated VO₂max42.4ml/kg/min
A rough marker of aerobic capacity.
Cooper 12-minute test estimate — a population regression, not a lab measurement.
The formula
Cooper 12-minute test
VO₂max ≈ (distance_m − 504.9) ÷ 44.73
Source: Cooper, K.H. (1968), JAMA
What it means
- VO₂max is a marker of maximal aerobic capacity.
- The Cooper test is a simple field estimate that only needs a measured 12-minute run.
Limitations
- A population regression — individual error is real.
- Pacing, motivation, surface and weather all affect the distance you cover.
- Educational only, not a medical or lab measurement.
Educational only
This calculator gives general, educational estimates about training and physiology — not personal, medical or nutritional advice. Numbers vary between individuals; check with a qualified coach or healthcare professional before acting on them.
Keep exploring
Follow the threads from this tool into the wider knowledge base.