Formula, in Cardio Conditioning
VO₂ Max Formula (Cooper Test)
VO₂ max is the maximum rate of oxygen your body uses during exercise. Cooper's 12-minute run test gives a field estimate within about 10% of lab-measured values. Higher VO₂ max is one of the strongest correlates of all-cause mortality.
2 variables. Published Mar 12, 2026. Updated May 10, 2026. By AI Fit Hub.
Cooper 12-minute run:
VO₂max (ml/kg/min) = (distance_m − 504.9) / 44.73 Variables
VO₂max
Maximum oxygen uptake
ml/kg/min. Reference: 35–40 average male, 30–35 average female; 50+ very fit, 60+ elite endurance. Drops ~10% per decade after 30.
distance_m
Distance covered in 12 minutes
Meters. Run an even pace on a flat track or measured route — no walking breaks. Warm up thoroughly first.
Step by step
- 1
Warm up with 10–15 minutes of light jogging plus 4–6 strides.
Easy 1.5 km jog + 4 × 100 m strides at 5K pace.
- 2
Run as far as possible in exactly 12 minutes on a track or flat surface. Pace evenly; if you blow up at minute 8, the result underestimates true VO₂max.
Target: 2,700–2,900 m for a recreational adult; 3,200+ for trained.
- 3
Record distance in meters.
2,800 m covered.
- 4
Apply Cooper's regression: subtract 504.9, divide by 44.73.
(2,800 − 504.9) / 44.73 = 2,295.1 / 44.73 = 51.3 ml/kg/min.
Worked example
12-minute run, 2,800 m covered
Distance (m)
2,800
Test duration (min)
12
VO₂max = (2,800 − 504.9) / 44.73 = 51.3 ml/kg/min
Estimated VO₂max 51 ml/kg/min — excellent for a recreational adult, average for a trained endurance athlete.
Common variations
Run the numbers next
- Cardio Running Pace Calculator
Calculate pace per km and mile and project race finish times from one run.
- Cardio Race Time Predictor
Race Time predictor: predict finish times across 5K, 10K, half marathon, and marathon from any known race result using Riegel's formula.
- Cardio Swim Pace Calculator
Calculate swim pace, total time, or distance with SWOLF and effort-zone context.
- Cardio Cycling Power & FTP Zone Calculator
Calculate your 7 Coggan power training zones from FTP or a 20-minute test result with W/kg ratio.