VO2 Max Calculator
Choose a field test, enter your performance, and review VO2 max estimates with aerobic fitness ratings.
Select protocol
VO2 max
46.8 ml/kg/min
Fitness rating
Good
Notes
Cooper formula: VO2 max = (distance - 504.9) / 44.73
How to use this calculator
Select the protocol you completed
Pick the field test that matches your assessment: Cooper run, Rockport walk, shuttle test, or step test.
Enter performance data
Provide distance, time, heart rate, or level values required for the chosen protocol.
Add personal details
Include age, body weight, and sex so the formulas can adjust predictions appropriately.
Review VO2 max and training insights
Use the estimated value and rating to monitor aerobic fitness and plan workouts.
Formulas
Cooper: VO2 max = (distance in meters - 504.9) / 44.73
Rockport: 132.853 - 0.0769 * weight in pounds - 0.3877 * age + sex factor - 3.2649 * time in minutes - 0.1565 * heart rate (sex factor is 6.315 for men and 0 for women)
Shuttle test: VO2 max = 3.46 * final running speed + 12.2
Step test (YMCA): Men use 111.33 - 0.42 * heart rate - 0.193 * weight - 0.00504 * age. Women use 65.81 - 0.1847 * heart rate - 0.1052 * weight - 0.0216 * age.
Example
Cooper run: 2,800 meters in 12 minutes gives (2,800 - 504.9) / 44.73 which equals about 51.3 ml/kg/min. This is an excellent score for a 30 year old male athlete.
Key variables
- Distance or time: performance data from the test
- Heart rate: required for walk and step protocols
- Body weight: used in Rockport and step equations
- Age and sex: provide normative adjustments
Understanding VO2 max
VO2 max describes the highest rate at which your body can use oxygen during intense exercise. It reflects cardiovascular capacity, lung function, muscle oxygen extraction, and training status. Field tests give practical estimates without laboratory equipment.
Improve aerobic capacity
- Use interval sessions in zones 4 and 5 once or twice each week.
- Build aerobic base with steady mileage or cross training.
- Add strength and mobility work to support running economy.
Safety reminders
- Warm up thoroughly before any maximal test to lower injury risk.
- Consult a clinician if you have heart disease risk or concerning symptoms.
- Allow recovery days between demanding assessments.
Frequently asked questions
Which protocol is best?
Choose the protocol that matches your sport and current fitness. Cooper and shuttle tests suit runners and field sport athletes, while Rockport or step tests work for walkers or beginners.
How often should I retest?
Testing every six to eight weeks during a training cycle provides meaningful trend data.
Do wearables replace these tests?
Wearables estimate VO2 max using heart rate and pace, but field test results are a useful cross check and help validate device readings.
How does altitude impact results?
Higher altitudes reduce available oxygen and can lower performance. Compare tests completed at similar elevations or adjust expectations when training at altitude.
What if I cannot run?
The Rockport walk and step tests provide practical alternatives. You can also use cycling or rowing protocols if those modalities fit better.