VO2Bench

VO₂ Max Calculator

Distance run in 12 minutes → VO₂max in ml/kg/min.

Distance run in 12 minutes (m)

VO₂ max (ml/kg/min)

42.368

Cooper's 12-minute run test: VO₂max ≈ (distance in metres − 504.9) / 44.73

Category: Average

What you entered

Distance run in 12 minutes (m): 2400

1
Cooper formula
(2400 − 504.9) ÷ 44.73= 42.4 ml/kg/min

Result

VO₂ max (ml/kg/min): 42.368

Running 2400m in 12 minutes gives an estimated VO₂ max of 42.4 ml/kg/min — rated "Average".

VO2 max from the Cooper 12-minute run

Run as far as you can in 12 minutes; the distance covered converts directly to an estimated VO2 max in millilitres of oxygen per kilogram per minute.

12-minute distance	VO2 max	Rating
1,600 m	24.5	Below average
1,900 m	31.2	Below average
2,200 m	37.9	Average
2,400 m	42.4	Average
2,800 m	51.3	Good
3,200 m	60.3	Excellent

The Cooper formula is (distance in metres minus 504.9) divided by 44.73. Ratings vary by age and sex; treat the bands as a rough guide. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

What VO₂ max actually measures

VO₂ max is the maximum rate your body can take in and use oxygen during intense exercise — a direct proxy for cardiovascular fitness, since a higher number means your heart and lungs can fuel harder, longer effort.

Why a 12-minute run works as a proxy

The Cooper test relies on the fact that how far you can run in a fixed 12 minutes correlates strongly with lab-measured VO₂ max, giving a reasonably accurate estimate without needing expensive equipment.

Frequently asked questions

What is a good VO₂ max?

For men (ml/kg/min): <35 = poor, 35–40 = fair, 40–50 = good, 50–60 = excellent, 60+ = elite. For women: subtract about 10 from each range. Average untrained adult: ~35 (men), ~27 (women). Elite endurance athletes can exceed 70–80. VO₂ max declines about 1% per year after age 30 without training.

How do I do the Cooper 12-minute run test?

Warm up for 5–10 minutes. On a flat track or measured path, run as far as you can in exactly 12 minutes. Measure the total distance in metres. VO₂ max = (distance − 504.9) ÷ 44.73. Example: 2,400 metres → VO₂ max of ~42.3 ml/kg/min.

Can I improve my VO₂ max?

Yes — untrained individuals can improve VO₂ max by 15–20% within 8–12 weeks of consistent aerobic training. The most effective method is high-intensity interval training (HIIT): 4×4-minute efforts at 90–95% max HR with 3-minute recoveries, 2–3 times per week. Long, steady runs also help but are less time-efficient.