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VO2 MAX calculator
What is VO2 Max and why calculate it?
La VO2 Max corresponds to is the maximum amount of oxygen your body can use during intense effort. This value will enable you to assess your cardiovascular fitness and modify your sporting objectives in line with your real potential, to avoid overestimating yourself or the opposite.
To go into more detail, VO2 Max measures the maximum volume of oxygen consumed (expressed in millilitres per minute per kilogram of body weight) that you are capable of absorbing and using during sustained effort. The higher this figure, the more efficient and effective your cardiovascular system will be, which will have the advantage of being able to maintain a high level of effort without exhausting you too quickly.
This value varies according to a number of factors such as age, sex, training and even heredity. That's why it's so important to measure it regularly and not to base your performance on that of others. (Everyone has their own natural limits, and they don't necessarily have to be a hindrance if you play intelligently with them).
Why take an interest and calculate your VO2 Max?
For the same reasons as mentioned in our other sports performance calculators:
- If you're just starting out, it will help you avoid going off in all directions by attempting training that is too demanding or inappropriate.
- If you are more advanced, it becomes a precise tool for refining your progress, without falling into the trap of overtraining.
It's also one of the best ways of staying motivated: having a concrete figure that helps you track your progress and validate your efforts. What's more, it removes the randomness of "I'm running just to run" or "I'm cycling aimlessly": now you know why you're doing what you're doing.
A reliable benchmark for structuring your workouts
Another significant advantage is that your VO2 Max becomes an excellent reference point for organising your sessions strategically. This allows you to juggle different intensities, spread your efforts over the week and, above all, avoid the classic mistakes that hamper progress (like trying to do too much too quickly).
In short, whether you want to improve your enduranceto prepare for a competition, or simply to feel more at ease in your day-to-day activities, knowing your VO2 Max is a relevant starting point. It enables you to adopt a reasoned and sustainable approach, without giving in to the siren song of miracle methods or pointless comparisons.
How do I use the VO2 Max calculator?
Select your gender and indicate your age using the slider provided.
Then you can take the test: all you have to do is cover the greatest distance possible in 12 minutes. Here's how to do it:
- Find a flat, open area (an athletics track is ideal).
- Warm up for 5 to 10 minutes.
- Run or walk continuously for 12 minutes.
- Make a precise note of the distance covered, in metres and not kilometres.
For your results to be reliable, you need to take a few simple precautions, which will give you a reliable value, because running for 12 minutes at high intensity is no mean feat for most people:
- Choose a day when you are rested and fit.
- Avoid eating anything heavy in the hours before the test.
- Wear comfortable shoes and appropriate clothing.
- Prefer a measurable circuit to check the distance covered.
- Keep up a steady pace from start to finish.
Then enter this distance in the field provided in the calculator, and click on "Calculate my VO2 Max". You'll immediately get :
- Your Estimated VO2 Max in ml/kg/min,
- Your fitness category,
- And an estimate of relative mortality risk associated with your level (more on this below).
Table of contents
VO2max calculator (Cooper Test)
Share your results
Results of your test
| Category | VO2max (ml/kg/min) | Risk of death |
|---|---|---|
| Enter your details to see the results | ||
Our other calculators
We have developed other calculators on our site for sportspeople or those interested in their health and performance. For example, we can offer you calculate your Lean Mass Indexbut also your basal metabolic rate, to find out how many calories you consume at rest.
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How do you interpret your results?
Once your VO2 Max But if you want to know how much you really know. The table below allows you to situate your results according to your age and sex, so you know where you stand.
The table will suggest several categories: Elite, Superior, Excellent, Good, Fair or Poor. The higher it is, the more your cardiovascular condition will be judged as performing well, which is always good, especially if your score is high.
But where this table is really interesting is that these categories also give very concrete indications of your general state of health. A number of studies have shown that moving from one category of "Poor à "Fairyour mortality risk (all causes combined) could fall by almost 49 % (which is no mean feat, let's face it).
To put it plainly, this table is not just a tool for comparison: above all, it serves to understand your current level and to set reasonable targets for progress without unnecessary pressure. The idea is to progress at your own pace, aiming for lasting improvement rather than immediate results.
| 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) |
|
Be aware that it is entirely possible to improve your VO2 Max with regular, well-targeted training.
If your score is currently in the lower categories, don't be discouraged: consider it more as a motivating starting point for progress. If you're not an athlete, you may well be pleasantly surprised at how quickly your body improves (which isn't very true once you reach a high level, unfortunately).
To progress safely and effectively, consider consulting a health professional or a qualified trainer. They will be able to help you build a programme tailored to your profile and current level, without taking any unnecessary risks.
How do you calculate VO2 Max using the Cooper test?
Le Cooper testdeveloped in 1968 by Dr Kenneth H. Cooper, and which we have used in our calculator.
VO2 Max = (Distance covered in metres - 504.9) / 44.73
To better understand how it works, here are the elements that make it up:
- Distance travelled in metres This is the total measured after your 12-minute effort.
- 504,9 a constant that adjusts the formula to take account of the reference data.
- 44,73 a conversion factor used to convert the result into ml/kg/min.
Please note: this formula is based on tests carried out on men. For women, it is common to apply a correction coefficient of 0.85to take account of average physiological differences (particularly on muscle mass and oxygen consumption).
Here are two examples to illustrate:
- If a man walks 2800 metres :
(2800 - 504,9) / 44,73 ≈ 51.3 ml/kg/min - If a woman covers the same distance :
((2800 - 504,9) / 44,73) × 0,85 ≈ 43.6 ml/kg/min
This calculation gives an approximate estimate. If you want to know your VO2 Max precisely, only a laboratory test, supervised by professionals and using specialised equipment, can give you an exact value, but this kind of test is obviously not free, and if you want to monitor your progress, it may cost you a bit in the long run.
Le Cooper test is a free, practical and fairly reliable solution for evaluating your cardiovascular fitness and track your progress over time, without any particular constraints.
