Estimate your aerobic fitness (VO2 max) from a Cooper 12-minute run distance or your resting heart rate. See your VO2 max, fitness category and estimated fitness age.
Choose a method: the Cooper 12-minute run (enter the distance covered in metres) or a resting-heart-rate estimate (enter your age and resting heart rate). The calculator returns your estimated VO2 max, a fitness category and an estimated fitness age.
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A VO2 max calculator estimates the maximum oxygen your body can use during exercise — a key measure of aerobic fitness. Higher VO2 max means better endurance and typically a younger 'fitness age'.
Categories follow common Cooper norms: <30 Poor, 38 Fair, 44 Good, 50 Excellent, above Superior.
It depends on age and sex. Around 42–50 ml/kg/min is good for men under 35; 35–40 for women. Elite endurance athletes can exceed 70.
The Cooper run is fairly reliable; the resting-HR formula is a rough guide. A lab test with gas analysis is the gold standard but these estimates are good for tracking progress.