VO2 max calculator

Q: What is a good VO2 max for my age?

It depends on age and sex. In the Cooper Institute percentiles used here, men aged 30–39 rate Good (60th percentile) from 44.0 and Superior (95th) from 54.0 mL/kg/min, while women of the same age rate Good from 37.8 and Superior from 47.4. Thresholds fall with age: for men aged 60–69, Good starts at 35.5. These are percentile ranks within a tested population, not clinical cut-offs.

Q: How do you calculate VO2 max from the Cooper test?

Take the distance covered in 12 minutes of running, in metres, subtract 504.9 and divide by 44.73. Covering 2,400 m gives 42.4 mL/kg/min, and 2,800 m gives 51.3. Kenneth Cooper published the equation in JAMA in 1968 after comparing 12-minute run distances with treadmill-measured VO₂ max in US Air Force men. It assumes an all-out, evenly paced effort.

Q: Why does VO2 max matter for health?

Cardiorespiratory fitness predicts survival. A 2009 JAMA meta-analysis by Kodama and colleagues (33 studies, 102,980 participants) found that each 1-MET higher maximal aerobic capacity was linked with a 13 % lower risk of death from any cause and 15 % fewer coronary and cardiovascular events. People below 7.9 METs, about 27.7 mL/kg/min, had the highest risk.

Q: How close are field tests to a laboratory VO2 max test?

Within a few mL/kg/min for the groups they were built on. Uth's heart-rate ratio estimated measured VO₂ max with a standard error of 2.7 mL/kg/min (about 4.5 %) using a measured maximum heart rate, and 4.7 mL/kg/min (about 7.8 %) using an age-predicted one, in well-trained men. Kline's Rockport equation was fitted on 343 healthy adults aged 30 to 69.

Q: Насколько точен «VO2 max calculator»?

Точность зависит от введённых данных и допущений метода. Десятичная арифметика использует 50 значащих цифр, но оценки, численные методы и исходные данные могут быть менее точными; округление на экране не устраняет эти ограничения. Решённые примеры, проверенные по независимым источникам: 6. Например, «Cooper: 2,800 m, man aged 25» проверяется по источнику Python 3.8 decimal: (2800 − 504.9)/44.73 = 51.3101; Cooper Institute men 20–29: 51.1 ≤ v < 55.4 → Excellent.

Q: Откуда взята методика?

Cooper KH. A means of assessing maximal oxygen intake. JAMA 1968;203(3):201–204; Kline GM et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc 1987;19(3):253–259; Uth N, Sørensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest — the heart rate ratio method. Eur J Appl Physiol 2004;91(1):111–115; Cooper Institute VO₂ max percentiles, reprinted in Garmin's VO2 max standard ratings.

VO2 max from the Cooper 12-minute run, the Rockport 1-mile walk or the resting heart-rate ratio, rated against Cooper Institute norms for age and sex.

Обновлено 28 сентября 2026 г.Проверенные примеры: 6

Максимальное потребление кислорода (VO₂ max)

mL/kg/min

Знаков после запятой: 1; До ближайшего, при равенстве — к чётной цифре

Rating (Cooper Institute): Fair
Maximal aerobic capacity: 12.1METs

Cooper derived the equation from young male US Air Force personnel; pacing and motivation change the result a lot.

An estimated VO₂ max of 42.4 mL/kg/min (12.1 METs) rates “Fair” for men aged 30–39.

Men aged 30–39

Как выполняется расчёт S

Cooper equation (distance in metres)
$\text{VO}_2\max = \frac{2{,}400 - 504.9}{44.73} = 42.37$
Rate against the norms
Men 30–39: Fair from 40.5, Good from 44, Excellent from 48.3, Superior from 54 mL/kg/min.

О калькуляторе: VO2 max calculator

VO₂ max is the most oxygen the body can use during maximal exercise, in millilitres per kilogram of body weight per minute. Three field tests estimate it: Cooper's 12-minute run, (distance in metres − 504.9) ÷ 44.73; the Rockport 1-mile walk (Kline, 1987), from walk time, finishing heart rate, weight, age and sex; and Uth's ratio, 15.3 × maximum ÷ resting heart rate. The result is rated against Cooper Institute percentiles for your age and sex and converted to METs by dividing by 3.5.

People use it to track aerobic fitness without a laboratory test. A 35-year-old man who covers 2,400 m in 12 minutes scores 42.4 mL/kg/min, or 12.1 METs, which rates Fair for men aged 30–39.

Each test predicts a treadmill-measured value from a regression fitted on one group, so pacing, motivation and heat shift the result. The Uth ratio was validated only in 46 well-trained men.

Примеры с решением

Cooper: 2,800 m, man aged 25

Test: Cooper 12-minute run
Sex (for the formula): Male
Возраст: 25 years
Distance covered in 12 minutes: 2800 m

Максимальное потребление кислорода (VO₂ max): 51.3 mL/kg/min
Rating (Cooper Institute): Excellent

Источник проверки: Python 3.8 decimal: (2800 − 504.9)/44.73 = 51.3101; Cooper Institute men 20–29: 51.1 ≤ v < 55.4 → Excellent

Rockport: man, 45, 190 lb, 14:30, 130 bpm

Test: Rockport 1-mile walk
Sex (for the formula): Male
Возраст: 45 years
Weight: 190 lb
Time to walk 1 mile: 14:30
Heart rate at the finish: 130 bpm

Максимальное потребление кислорода (VO₂ max): 39.4 mL/kg/min
Rating (Cooper Institute): Fair

Источник проверки: Python 3.8 decimal: 132.853 − 0.0769·190 − 0.3877·45 + 6.315 − 3.2649·14.5 − 0.1565·130 = 39.42445; men 40–49: 38.5 ≤ v < 42.4 → Fair

Uth: max 190, resting 60, woman aged 35

Test: Resting heart rate ratio (Uth)
Sex (for the formula): Female
Возраст: 35 years
Resting heart rate: 60 bpm
Maximum heart rate: 190 bpm

Максимальное потребление кислорода (VO₂ max): 48.4 mL/kg/min
Rating (Cooper Institute): Superior

Источник проверки: Python 3.8 decimal: 15.3 × 190/60 = 48.45; women 30–39 ≥ 47.4 → Superior

Uth with the maximum estimated from age 30

Test: Resting heart rate ratio (Uth)
Sex (for the formula): Male
Возраст: 30 years
Resting heart rate: 55 bpm

Maximum heart rate used: 187.0 bpm
Максимальное потребление кислорода (VO₂ max): 52.0 mL/kg/min
Rating (Cooper Institute): Excellent

Источник проверки: Python 3.8 decimal: 208 − 0.7·30 = 187; 15.3 × 187/55 = 52.02

Вопросы

What is a good VO2 max for my age?

It depends on age and sex. In the Cooper Institute percentiles used here, men aged 30–39 rate Good (60th percentile) from 44.0 and Superior (95th) from 54.0 mL/kg/min, while women of the same age rate Good from 37.8 and Superior from 47.4. Thresholds fall with age: for men aged 60–69, Good starts at 35.5. These are percentile ranks within a tested population, not clinical cut-offs.

How do you calculate VO2 max from the Cooper test?

Take the distance covered in 12 minutes of running, in metres, subtract 504.9 and divide by 44.73. Covering 2,400 m gives 42.4 mL/kg/min, and 2,800 m gives 51.3. Kenneth Cooper published the equation in JAMA in 1968 after comparing 12-minute run distances with treadmill-measured VO₂ max in US Air Force men. It assumes an all-out, evenly paced effort.

Why does VO2 max matter for health?

Cardiorespiratory fitness predicts survival. A 2009 JAMA meta-analysis by Kodama and colleagues (33 studies, 102,980 participants) found that each 1-MET higher maximal aerobic capacity was linked with a 13 % lower risk of death from any cause and 15 % fewer coronary and cardiovascular events. People below 7.9 METs, about 27.7 mL/kg/min, had the highest risk.

How close are field tests to a laboratory VO2 max test?

Within a few mL/kg/min for the groups they were built on. Uth's heart-rate ratio estimated measured VO₂ max with a standard error of 2.7 mL/kg/min (about 4.5 %) using a measured maximum heart rate, and 4.7 mL/kg/min (about 7.8 %) using an age-predicted one, in well-trained men. Kline's Rockport equation was fitted on 343 healthy adults aged 30 to 69.

Насколько точен «VO2 max calculator»?

Точность зависит от введённых данных и допущений метода. Десятичная арифметика использует 50 значащих цифр, но оценки, численные методы и исходные данные могут быть менее точными; округление на экране не устраняет эти ограничения. Решённые примеры, проверенные по независимым источникам: 6. Например, «Cooper: 2,800 m, man aged 25» проверяется по источнику Python 3.8 decimal: (2800 − 504.9)/44.73 = 51.3101; Cooper Institute men 20–29: 51.1 ≤ v < 55.4 → Excellent.

Откуда взята методика?

Cooper KH. A means of assessing maximal oxygen intake. JAMA 1968;203(3):201–204; Kline GM et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc 1987;19(3):253–259; Uth N, Sørensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest — the heart rate ratio method. Eur J Appl Physiol 2004;91(1):111–115; Cooper Institute VO₂ max percentiles, reprinted in Garmin's VO2 max standard ratings.

Об этом калькуляторе

\text{Cooper: } \frac{d - 504.9}{44.73} \qquad \text{Uth: } 15.3 \times \frac{\text{HR}_{\max}}{\text{HR}_{\text{rest}}}

Источники

Cooper KH. A means of assessing maximal oxygen intake. JAMA 1968;203(3):201–204
Kline GM et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc 1987;19(3):253–259
Uth N, Sørensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest — the heart rate ratio method. Eur J Appl Physiol 2004;91(1):111–115
Cooper Institute VO₂ max percentiles, reprinted in Garmin's VO2 max standard ratings

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Проверено по источникам

В калькулятор включены решённые примеры с ответами из независимых источников. Их количество: 6. Они входят в набор тестов, и вы также можете запустить их здесь.