Are you curious about your cardiorespiratory fitness?
This simple VO2max calculator will help you estimate how much oxygen your body can use during intense exercise. Higher VO2max levels indicate excellent aerobic endurance, which is key for athletes and fitness enthusiasts alike.
How to conduct the test Cooper VO2 max Test
You’ll have 12 minutes to run as far as possible. Keep pace, stay focused, and push yourself to achieve the greatest distance possible. Your result will give you an objective measure of your fitness level at that moment.
12-Minute Clock for the Cooper Test
Cooper Test Timer
This test requires the athlete to run as far as possible in 12 minutes.
Assessment VO2max Table Based on Daniels and Gilbert
VO2 Table by Daniels and Gilbert
The following table represents VO2max values for different fitness levels. You can compare your calculated result to understand where you stand in terms of aerobic capacity.
How does the Cooper VO2max Test work?
The Cooper VO2max test is a classic method that athletes and coaches widely use to estimate aerobic capacity. The test requires you to run as far as possible in 12 minutes. The distance you cover during that time is used to calculate your VO2max score. The Cooper formula is:
This formula gives you a good estimate of your current fitness level. For those looking to improve their endurance and overall health, increasing your VO2max can be a key goal.
References:
- JH Wilmore and DL Costill, Physiology of Sport and Exercise: 3rd Edition (Champaign, IL: Human Kinetics, 2005).
- J. Daniels and J.R. Gilbert, “Oxygen Power: Performance Tables for Distance Runners,” Oxygen Power, 1979.
