Estimate aerobic fitness (VO₂ max)
VO₂ max is the maximum rate of oxygen your body can use during intense exercise — a gold-standard marker of cardiorespiratory fitness. This calculator estimates it from field tests you can do without a lab.
Calculator
Estimate your VO₂ max from a Cooper run, Rockport walk, or resting heart rate — then see how the result compares to approximate adult fitness categories.
Interactive area
Pick a test method, enter your measurements, then press Calculate for an estimated VO₂ max in mL/kg/min.
Cardio fitness calculator
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VO₂ max is the maximum rate of oxygen your body can use during intense exercise — a gold-standard marker of cardiorespiratory fitness. This calculator estimates it from field tests you can do without a lab.
Choose the Cooper 12-minute run, Rockport 1-mile walk, or a resting-heart-rate estimate. Each method uses a published formula suited to different fitness levels and equipment.
Results include an estimated VO₂ max in mL/kg/min plus a relative fitness category for adult norms. Categories are educational context, not a medical diagnosis.
Inputs stay on your device. Copy, share, or print results when you want a training log snapshot.
Answers will appear here when FAQ content is provided.
VO₂ max (maximal oxygen uptake) measures how much oxygen your body can utilize per kilogram of body weight per minute during maximal exercise. Higher values generally indicate better aerobic fitness.
Use Cooper if you can run hard for 12 minutes. Choose Rockport if you prefer a brisk 1-mile walk with an ending heart-rate reading. The resting-heart-rate method is the quickest estimate when you only know age and resting pulse.
Field formulas correlate well with lab tests for many people, but individual error can be meaningful. Treat results as training guidance, not a clinical measurement.
VO₂ max is reported in mL/kg/min. Distance can be entered in meters, kilometers, or miles; body weight in lb or kg for Rockport.
Measure pulse first thing in the morning, seated or lying down, before caffeine. Use a multi-day average when possible for a more stable estimate.
Rockport uses age and sex in both the formula and category bands. Cooper categories are general adult bands. Resting-HR categories use age bands. They are approximate educational ranges.
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