Overview

Estimate your VO2max (maximal oxygen uptake) using non-invasive field tests such as the Cooper 12-minute run test and the Rockport walking test. VO2max is the gold standard indicator of cardiovascular fitness.

Formula

Cooper 12-Minute Test:
VO2max = (Distance in meters − 504.9) ÷ 44.73

Rockport Walking Test:
VO2max = 132.853 − (0.0769 × Weight in lb) − (0.3877 × Age) + (6.315 × Gender) − (3.2649 × Time in min) − (0.1565 × Ending HR)
(Gender: Male=1, Female=0)

VO2max Rating (Males, 30s, mL/kg/min):
• Excellent: > 51.4
• Good: 46.4–51.4
• Average: 42.4–46.4
• Below Average: 37.0–42.4
• Poor: < 37.0

How to Use

1. 1Select a test method (Cooper 12-min / Rockport walk).
2. 2Cooper: Enter the distance covered in 12 minutes (meters).
3. 3Rockport: Enter 1.6 km walk time, ending heart rate, weight, age, and gender.
4. 4Your estimated VO2max (mL/kg/min) and fitness rating are displayed automatically.

Tips

• ✔During the Cooper test, maintaining a steady pace for 12 minutes is key.
• ✔To improve VO2max, interval training (HIIT) at 80–90% max heart rate is most effective.
• ✔Consistent aerobic training can improve VO2max by 5–15% within 6–8 weeks.
• ✔VO2max declines by about 1% per year with aging, but training slows the decline.
• ✔For the most accurate measurement, visit an exercise physiology lab for a gas exchange test.

FAQ