Cooper test and VO2max
Your VO2max and fitness level from the distance you run in 12 minutes.
How it works
VO2max (ml/kg/min) = (distance − 504.9) / 44.73. The level is compared with Cooper's tables by age and sex.
Results are for guidance only and do not replace professional advice.
Worked example
With the default values:
- Distance run in 12 minutes (metres)2600
- Age30
- SexMale
you get:
- Estimated VO2max46.8 ml/kg/min
- Level for your age and sexVery good
- Average speed13 km/h
- Estimated max aerobic speed13.4 km/h
Frequently asked questions
How does the “Cooper test and VO2max” tool work?
VO2max (ml/kg/min) = (distance − 504.9) / 44.73. The level is compared with Cooper's tables by age and sex.
What do I need to enter?
Just fill in: distance run in 12 minutes, age, sex. The result updates as you type.
Can you give an example?
Distance run in 12 minutes (metres): 2600; Age: 30; Sex: Male → Estimated VO2max: 46.8 ml/kg/min; Level for your age and sex: Very good.
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.