VO2 Max Calculator (Cooper Test)
Example: Distance run in 12 minutes: 2600 meters
| Estimated VO2 max | 46.84 |
| Maximal MET capacity | 13.38 |
Worked example
Suppose you run 2,600 meters in 12 all-out minutes. The Cooper formula estimates VO2 max as (2,600 - 504.9) / 44.73 = about 46.8 milliliters of oxygen per kilogram per minute. Dividing by 3.5 converts that to roughly 13.4 METs, meaning at your peak you can sustain about 13 times your resting energy expenditure — a solidly fit result for most recreational athletes.
Frequently asked questions
How do I perform the Cooper test correctly?
After a proper warm-up, run as far as you can in exactly 12 minutes on a flat, measured course such as a track, keeping a hard but sustainable effort. Record the total distance in meters and enter it here. Because it is a maximal effort, be sure you are healthy and cleared for intense exercise first.
What is a good VO2 max score?
It varies widely with age and sex, but broadly, higher is better, and endurance athletes often exceed 60. More useful than a single benchmark is tracking your own number over time, since a rising VO2 max signals improving aerobic fitness regardless of where you start.
What are METs and why show them?
A MET is the energy you use sitting quietly. An activity of 8 METs burns eight times that. Your maximal MET capacity, derived from VO2 max, tells you the hardest sustained intensity your aerobic system can support, which is handy for interpreting the demands of different activities.
How can I improve my VO2 max?
A mix of high-volume easy aerobic training and regular hard intervals near your maximum is the proven recipe. Consistency over months matters most. Retest with the same Cooper protocol every 6 to 8 weeks to see whether your training is moving the number.