VO2max Calculator from Cooper, Rockport and Heart Rate Tests

How to use it

Choose the Test you did that matches your result. The other fields are hidden.
For the Cooper 12-minute run, type the Distance in 12 minutes in metres.
For the 1.5-mile run type the Time for 1.5 miles; for the Rockport one-mile walk type the Time for one mile, the Heart rate at the end, your Body weight, Age and Sex.
For the Resting and maximum heart rate method, type your Maximum heart rate and Resting heart rate.
Read the Estimated VO2max and check the steps under How the value is worked out.

How each test estimates VO2max

The Cooper 12-minute test (Cooper, 1968) uses the distance you cover in 12 minutes: VO2max = (distance in metres − 504.9) ÷ 44.73. The 1.5-mile run uses the Cooper Institute formula VO2max = 483 ÷ time in minutes + 3.5.

The Rockport one-mile walk uses the walk time, the heart rate at the end, your age, your sex and your weight in pounds. The coefficients are those of the widely used Rockport equation, and the one-mile walk test was studied by Kline and colleagues in 1987.

The heart rate method uses the factor 15.3 that Uth and colleagues found in 2004: VO2max = 15.3 × maximum heart rate ÷ resting heart rate. The factor came from 46 well-trained men, so the result is less certain for other people.

These figures are estimates for training, not medical advice. If you have a heart or lung condition, see a doctor before a hard test.

What the figure means and what it does not cover

VO2max is the largest amount of oxygen your body can use each minute for each kilogram of body weight during hard exercise. A field test gives an estimate of it.
Field tests depend on pacing, weather, the surface and how hard you ran or walked. Do the same test the same way each time to follow your change.
Each formula was developed on a particular group of people, and an estimate can differ noticeably from a laboratory test.

Worked example: a Cooper run of 2,400 m

The distance is 2,400 m. Subtract 504.9: 2,400 − 504.9 = 1,895.1.

Divide by 44.73: 1,895.1 ÷ 44.73 = 42.4 ml/kg/min.

The table gives the default value of each test, so you can compare the four methods side by side. Each row is a different test, not a different person.

Test	Your input	VO2max (ml/kg/min)
Cooper 12-minute run	2,400 m	42.4
1.5-mile run	13:30	39.3
Rockport one-mile walk	14:00, heart rate 130, 80 kg, 30 years, male	47.9
Heart rate ratio	185 and 60 beats per minute	47.2

Frequently asked questions

What is VO2max?

VO2max is the largest amount of oxygen the body can use each minute during hard exercise. It is shown per kilogram of body weight in ml/kg/min and is a common measure of aerobic fitness.

Which test should I choose?

Choose a test you can do safely and repeat the same way. The Cooper run needs a flat course and a hard effort, while the Rockport walk suits people who cannot run hard.

How accurate is the heart rate method?

It is an estimate from the ratio of two heart rates. The study that found the factor 15.3 used 46 well-trained men, so it may be less accurate for other people and is best used as a rough guide.

Why do my Cooper and 1.5-mile results differ?

Each test has its own formula and its own error, and pacing and conditions change the result. A test done the same way each time is more useful for following change than a single comparison.

Can I compare my VO2max with age and sex norms?

This page gives the estimate only. To compare it with people of your age and sex, use a published reference table, which is written in the same ml/kg/min unit.

Is this medical advice?

No. The result is an estimate for training. If you have a heart or lung condition, or feel unwell when you exercise, talk to a doctor before a hard test.

Sources

Figures and text last checked on Tuesday, November 10, 2026.

Result

How the value is worked out