VO2 Max Calculator Formula

Understand the math behind the vo2 max calculator. Each variable explained with a worked example.

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Formulas Used

VO2 Max

vo2max = (distance_meters - 504.9) / 44.73

Variables

VariableDescriptionDefault
distance_metersDistance Covered in 12 Min(meters)2400

How It Works

Cooper Test VO2 Max Formula

VO2 Max = (Distance in meters - 504.9) / 44.73

The Cooper test involves running as far as possible in 12 minutes on a flat surface.

VO2 Max Classifications (Male)

AgeExcellentGoodAveragePoor 20-2949+43-4837-42<37 30-3948+42-4736-41<36 40-4944+38-4332-37<32

Worked Example

A person runs 2,400 meters in 12 minutes.

distance_meters = 2400
  1. 01VO2 Max = (2400 - 504.9) / 44.73
  2. 02= 1895.1 / 44.73
  3. 03= 42.4 mL/kg/min (Good for age 20-39)

Frequently Asked Questions

What is VO2 max?

VO2 max is the maximum rate of oxygen your body can use during exercise. It is the gold standard measure of cardiovascular fitness.

How do I do the Cooper test?

Run as far as you can in exactly 12 minutes on a flat track or surface. Measure the total distance in meters.

Learn More

Guide

Heart Rate Zones Explained: Train Smarter with Zone-Based Exercise

Learn about the five heart rate training zones, how to calculate them, and how to use zone-based training to improve endurance, burn fat, and boost performance.

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