Quick answer
The Cooper 12-minute run estimates VO₂ max as (distance in metres − 504.9) ÷ 44.73. Running 2,800 m gives (2800 − 504.9) ÷ 44.73 = 51.3 mL/kg/min. The Uth method uses 15.3 × maximum heart rate ÷ resting heart rate.
Choose Cooper or Uth, enter the inputs and get the estimate in mL/kg/min. It estimates your VO2 max from a 12-minute run or from heart rates.
Related tools: Max Heart Rate Calculator: Maximum heart rate and Karvonen training zones. Point Estimate Calculator: Point estimates of a proportion (MLE, Laplace and Wilson). BMI Calculator: Find your Body Mass Index (BMI) and weight status.
How to use the VO2 Max Estimate Calculator
- Choose method: Cooper 12-minute run and Heart-rate ratio (Uth).
- Optionally, enter distance covered in 12 minutes (m) (between 0 and 8000).
- Optionally, enter maximum heart rate (bpm) (above 0).
- Optionally, enter resting heart rate (bpm) (above 0).
- Press Calculate to see the result, and use Reset to start again.
| Input | What to enter | Allowed values |
|---|---|---|
| Method | Choose one: Cooper 12-minute run; Heart-rate ratio (Uth) | Starts at Cooper 12-minute run |
| Distance covered in 12 minutes (m) (optional) | A number | > 0, ≤ 8000 |
| Maximum heart rate (bpm) (optional) | A number | > 0 |
| Resting heart rate (bpm) (optional) | A number | > 0 |
Formula and method
Formula
Cooper: VO2max = (distance in m − 504.9) ÷ 44.73; Uth: VO2max = 15.3 × HRmax ÷ HRrest
IEEE-754 double precision; shown to the decimals indicated.
Field estimates; a laboratory test is more accurate. Informational estimate, not medical advice. Talk to a qualified health professional about your own situation.
Worked examples
These examples are verified: each one is an automated test case that the live calculator must reproduce exactly.
Example 1
Inputs: Method = Cooper 12-minute run; Distance covered in 12 minutes (m) = 2800.
| Result | Value |
|---|---|
| Estimated VO2 max | 51.3 mL/kg/min |
Example 2
Inputs: Method = Cooper 12-minute run; Distance covered in 12 minutes (m) = 3200.
| Result | Value |
|---|---|
| Estimated VO2 max | 60.3 mL/kg/min |
Example 3
Inputs: Method = Heart-rate ratio (Uth); Maximum heart rate (bpm) = 190; Resting heart rate (bpm) = 60.
| Result | Value |
|---|---|
| Estimated VO2 max | 48.5 mL/kg/min |
The first line is the headline result (estimated VO2 max). IEEE-754 double precision; shown to the decimals indicated.
Two methods, different inputs
Cooper needs a 12-minute maximal run on a flat surface; Uth needs only heart rates, such as 190 maximum and 60 resting, giving 15.3 × 190 ÷ 60 ≈ 48.5. Uth is easier but less accurate when the maximum is itself an estimate.
What the number means
VO₂ max is the maximum rate the body can use oxygen. Typical values are 35 to 45 for untrained adults and over 60 for elite endurance athletes, varying with age and sex. A lab test with a gas analyser is the reference method.
How the result changes with distance covered in 12 minutes
Holding every other input at the first worked example, this table changes only distance covered in 12 minutes. It shows how sensitive the answer is to that one value; each row was produced by running this calculator.
| Distance covered in 12 minutes | Estimated VO2 max |
|---|---|
| 1400 | 20 mL/kg/min |
| 2800 | 51.3 mL/kg/min |
| 5600 | 113.9 mL/kg/min |
What happens with invalid input
These messages are produced by the calculator itself, so you know what to fix.
- Distance covered in 12 minutes (m): left empty shows "Enter the distance covered in 12 minutes." beside that field and no result.
- Resting heart rate (bpm): left empty shows "Enter your resting heart rate." beside that field and no result.
Choosing between the VO2 Max Estimate Calculator and similar calculators
Each row shows what a related calculator on this site asks for and what it returns, so you can pick the one that matches your question.
| Calculator | You enter | It returns |
|---|---|---|
| [Max Heart Rate Calculator](/health/max-heart-rate/) | age | Maximum heart rate (Tanaka) |
| [Point Estimate Calculator](/statistics/point-estimate/) | successes and trials | Sample proportion |
| [BMI Calculator](/health/bmi-calculator/) | units, weight and height | Your BMI |
| [Calorie Calculator](/health/calorie-calculator/) | units, sex and weight | Maintenance calories |
| [BMR Calculator](/health/bmr-calculator/) | units, sex and weight | Basal metabolic rate |
Assumptions and limitations
- Estimates are rough (±10% or more)
- Not a diagnosis
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health.
If a required value is empty, not a number, or outside its allowed range, the form marks that field with a message and shows no result instead of a misleading number. The automated checks deliberately try invalid entries for distance covered in 12 minutes (m) and resting heart rate (bpm) to confirm this.
Frequently asked questions
What is a good VO₂ max?
It depends on age and sex; compare with age-specific tables.
How do I do the Cooper test?
Run as far as you can in 12 minutes on a track, then measure the distance.
Is a smartwatch value the same?
It uses different estimates and may differ.
What does the VO2 Max Estimate Calculator calculate?
Estimate VO2 max from a 12-minute run or from heart rates. It returns Estimated VO2 max.
What formula does the VO2 Max Estimate Calculator use?
Cooper: VO2max = (distance in m − 504.9) ÷ 44.73; Uth: VO2max = 15.3 × HRmax ÷ HRrest. Field estimates; a laboratory test is more accurate.
What do I need to enter in the vO2 Max Estimate Calculator?
You enter Method. Optional: Distance covered in 12 minutes (m), Maximum heart rate (bpm) and Resting heart rate (bpm).
How is the result rounded or limited?
IEEE-754 double precision; shown to the decimals indicated. Estimates are rough (±10% or more).
What are the limits of this calculator?
Estimates are rough (±10% or more). Not a diagnosis.
What does the “Method” option change?
It sets how the vO2 Max Estimate is worked out. The choices are Cooper 12-minute run and Heart-rate ratio (Uth).
What is an example of a vO2 Max Estimate result?
With method Cooper 12-minute run and distance covered in 12 minutes (m) 2800, the estimated VO2 max is 51.3 mL/kg/min.
Where does the method come from?
The method follows: Cooper KH, JAMA 1968;203:201; Uth N et al., Eur J Appl Physiol 2004;91:111.
Can I rely on this calculator for a decision?
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health. For this calculator in particular: Estimates are rough (±10% or more).
Related calculators
- Max Heart Rate Calculator — Maximum heart rate and Karvonen training zones.
- Point Estimate Calculator — Point estimates of a proportion (MLE, Laplace and Wilson).
- BMI Calculator — Find your Body Mass Index (BMI) and weight status.
- Calorie Calculator — Daily calories to maintain, lose or gain weight.
- BMR Calculator — Estimate basal metabolic rate with the Mifflin–St Jeor and revised Harris–Benedict equations.
- Closing Costs Estimate Calculator — Closing costs from a percentage of the price plus fees you list.
Sources
- Cooper KH, JAMA 1968;203:201; Uth N et al., Eur J Appl Physiol 2004;91:111
Content last reviewed 2026-11-04. Formulas and worked examples are checked by automated tests against independently computed values.