VO₂max Calculator
Estimate VO₂max from a race, a 12-min test, or 1.5 miles.
What VO₂max tells you
VO₂max is the maximum volume of oxygen your body can use per minute, expressed in millilitres per kilogram of body weight per minute (ml/kg/min). It is one of the strongest single predictors of endurance performance — the more oxygen you can deliver and use, the more sustainable power you can produce.
Three ways to estimate it
A recent race gives the most running-specific estimate, derived from Jack Daniels' VDOT model. The Cooper test measures how far you can run in 12 minutes. The 1.5-mile run uses your finish time for that fixed distance. Each is an estimate from a field test, not a lab measurement, so expect some spread between methods.
Reading the number
Untrained adults often sit in the 30s to low 40s; trained endurance athletes are typically in the 55–75 range, with elite performers higher still. Track the trend in your own number over time rather than fixating on a single reading.
Questions
What is VO₂max?
VO₂max is the maximum rate your body can use oxygen during hard exercise, in millilitres per kilogram per minute (ml/kg/min). It is one of the best single predictors of endurance potential.
Which method is most accurate?
A maximal race effort gives the most realistic field estimate. The Cooper 12-minute and 1.5-mile tests are simpler but assume you pace them as an all-out effort; pacing errors change the result.
What is a good VO₂max?
It varies hugely by age and sex. Trained endurance athletes often sit in the 55–75 ml/kg/min range; elite runners and cyclists can exceed 80. Track your own trend rather than chasing a universal number.