# VO2 MAX calculator

## Why calculate your VO2 Max?

Calculate your**VO2 Max**is essential to a better understanding of its

**cardiovascular capacity**and set realistic training targets. Knowing this value means you won't be discouraged by comparing your performance with that of other people who may have different physiological capacities.

By setting targets based on your actual VO2 Max, you avoid disappointment and stay motivated in your cardiovascular training over the long term.Another advantage is that it helps you to plan your workouts effectively. By knowing your current level of fitness, you can structure your sessions to maximise your cardiovascular progress without exposing yourself to the risk of overtraining. This allows you to improve your endurance in a consistent and sustainable way.

## How do I use the calculator?

Le **VO2 Max calculator** is a powerful, easy-to-use tool designed to help you estimate your maximum cardiovascular capacity. It works on the basis of the Cooper test, a scientifically validated method. Here's how to use it effectively:

To begin, select your gender from the drop-down menu. Then use the slider to indicate your age. This information is important because VO2 Max varies according to sex and age.

The next step is to create the **Cooper test**. To do this :

- Find an athletics track or flat ground where you can run uninterrupted.
- Warm up for 5 to 10 minutes.
- Run or walk as far as you can for exactly 12 minutes.
- Accurately measure the distance covered in metres.

Once the test is complete, enter the **distance travelled in metres** in the corresponding field of the calculator.

When all the data has been entered, click on the "Calculate my VO2max" button. The calculator will automatically generate your results. These include your **Estimated VO2 Max** in ml/kg/min, your **fitness category**and the **relative risk of death** associated with your level of fitness.

To obtain accurate results, make sure you carry out the Cooper test under the right conditions:

- Choose a day when you feel fit and rested.
- Avoid eating a heavy meal for 2-3 hours before the test.
- Wear comfortable running shoes and appropriate clothing.
- If possible, do the test on an athletics track for an accurate measurement of distance.
- Maintain a steady pace throughout the 12 minutes for best results.

## VO2max calculator (Cooper Test)

#### Results of your test

Category | VO2max (ml/kg/min) | Risk of death |
---|---|---|

Enter your details to see the results |

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## How do you interpret your results?

Once you've calculated your VO2 Max, it's important to understand what your score means. The table below will help you interpret your results according to your age and sex.

Your VO2 Max score is classified in one of the following categories: Elite, Superior, Excellent, Good, Fair or Poor. The higher your score, the better your cardiovascular condition.

It is important to note that these categories are associated with different levels of risk of death (from all causes). For example, moving from a 'Poor' to a 'Fair' category can reduce your risk of death by 49%.

Use this table as a guide to understand your current level of fitness and to set realistic targets for improvement.

Highest risk of death (all causes combined) |
49% less | 64% less | 76% less | 80% less | ||
---|---|---|---|---|---|---|

Age | Poor (less than 25%) |
Fair (25-49%) |
Good (50-74%) |
Excellent (75-97%) |
Superior (top 2%) |
Elite |

18-19 | <37.9 | 38 → 45.4 | 45.5 → 48.9 | 49 → 57 | >57.1 | 80+ |

20-29 | <36.3 | 36.4 → 41.9 | 42 → 47.9 | 48 → 54.9 | >55 | 80+ |

30-39 | <35.2 | 35.3 → 39.1 | 39.2 → 45.4 | 45.5 → 52.4 | >52.5 | 80+ |

40-49 | <34.6 | 34.7 → 38.4 | 38.5 → 43.7 | 43.8 → 51.4 | >51.5 | 72+ |

50-59 | <28.9 | 29 → 34.9 | 35 → 39.8 | 39.9 → 48.9 | >49 | 65+ |

60-69 | <24.7 | 24.8 → 29.7 | 29.8 → 34.9 | 35 → 45.4 | >45.5 | ? |

70-79 | <21.3 | 21.4 → 24.4 | 24.5 → 29.7 | 29.8 → 40.2 | >40.3 | ? |

80+ | <18.1 | 18.2 → 22.0 | 22.1 → 25.5 | 25.6 → 34.9 | >35 | ? |

77% | 91% | 93.5% | 96% | 97% | Survival rate over 10 years (from middle age/50) |

Use this table to situate your VO2 Max score in relation to your age. For example, if you're 35 and your calculated VO2 Max is 42 ml/kg/min, you're in the 'Good' category for your age group.

Remember that VO2 Max can be improved with regular and appropriate training. If your score is in the lower categories, don't be discouraged. Use this result as motivation to improve your fitness. Consult a health professional or qualified trainer to devise a training plan tailored to your needs and current level.

## How do you calculate VO2 Max using the Cooper test?

The Cooper test, developed by Dr Kenneth H. Cooper in 1968, is used to estimate an individual's VO2 Max from the distance covered in 12 minutes. The mathematical formula for calculating VO2 Max (in ml/kg/min) from the results of the Cooper test is as follows:

VO2 Max = (Distance covered in metres - 504.9) / 44.73

This formula is based on the linear relationship observed between the distance covered in 12 minutes and maximum oxygen consumption. Here's how to interpret the elements of this formula:

**Distance travelled in metres**This is the total distance you covered during the 12-minute test.**504.9**Distance: This is a constant representing the base distance. It is subtracted to adjust the calculation.**44.73**This is a conversion factor which transforms the adjusted distance into an estimate of VO2 Max.

It's important to note that this formula gives an estimate of VO2 Max for men. For women, the result obtained is generally multiplied by a correction factor of 0.85 to take account of the average physiological differences between the sexes.

For example, if a man covers 2800 metres in 12 minutes, his estimated VO2 Max would be :

(2800 - 504.9) / 44.73 ≈ 51.3 ml/kg/min

For a woman travelling the same distance, the calculation would be :

((2800 - 504.9) / 44.73) * 0.85 ≈ 43.6 ml/kg/min

Although this method provides a good estimate, it is important to note that the most accurate measurement of VO2 Max requires laboratory testing using specialist equipment. However, the Cooper test remains a valuable and easy-to-use tool for assessing cardiovascular fitness.