VO2 Max Calculator
Estimate VO₂ max locally from recorded Rockport 1-mile walk or Cooper 12-minute run/walk results.
Enter recorded test results only. Rockport requires a fast, continuous outdoor 1-mile walk (1.609344 km), without running; record heart rate immediately at finish. Cooper uses the distance covered in exactly 12 minutes.
Estimated VO₂ max:
Rockport was developed in adults aged 30–69; its binary sex coefficient is part of the published equation. Cooper’s original study involved 115 male US Air Force personnel. Accuracy varies by population and protocol. These are fitness estimates, not a diagnosis or a laboratory measurement. Do not perform strenuous testing when exercise is unsafe for you.
Formula sources: University of Houston (Rockport) · Kline et al. (1987) · Cooper equation (2022 study) · Cooper (1968)
A QUICK WALKTHROUGH
How to use this tool
- Choose the test used for your recorded result.
- Enter the measurements with their units. Rockport requires age, equation sex coefficient, weight, time and finish heart rate; Cooper requires distance.
- Calculate an estimate in mL/kg/min.
Rockport / Cooper
Rockport: continuous fast outdoor walking for 1 mile (1.609344 km), without running; use heart rate immediately at finish and minutes plus seconds. The equation uses weight in pounds and the published female=0, male=1 coefficient. Cooper: distance covered in exactly 12 minutes, converted to kilometres; no age or sex correction is added.
VO₂ max
Rockport was developed in adults aged 30–69. Cooper’s original study involved 115 male US Air Force personnel. Estimates depend on population and protocol and are not a diagnosis, a laboratory measurement or a fitness category. Use existing test records; strenuous exercise may be unsuitable for some people.
🔒
Your inputs and results stay in this browser; nothing is uploaded or saved.
GOOD TO KNOW
Common questions
Is this a laboratory VO₂ max test?
No. It estimates a value from a recorded field test and does not measure oxygen uptake in a laboratory.
Does the result diagnose fitness or health?
No. Estimates depend on the test protocol and population and are not a diagnosis or fitness category.