Calcvers
VO₂ Max Calculator
Running
Generated
September 24, 2026
Estimated VO₂ max
42.4ml/kg/min
Fair for a 30-year-old man
Your inputs
- Sex
- Male
- Age
- 30 years
- Distance in a 12-min all-out run
- 2,400 metres
Breakdown
- Cooper distance
- 2,400 m
- Rating
- Fair
- Elite reference
- 70–85 ml/kg/min
Your VO₂ max vs fitness bands
Your VO₂ max vs fitness bands: 42.4 — Fair. Scale runs from 20 to 65.
What this means
VO₂ max is the maximum volume of oxygen your body can use per minute per kilogram of bodyweight — the single best lab measure of aerobic fitness and a strong predictor of endurance performance and long-term health. The Cooper test estimates it from how far you can run in 12 all-out minutes.
Recommendations
- Raise VO₂ max with interval training near max effort (Zone 5) plus a large base of easy aerobic running.
- Retest every 8–12 weeks under similar conditions to track genuine improvement.
Watch out
- Field estimates depend heavily on pacing and motivation — an uneven or sandbagged effort skews the result. This isn't a lab measurement.
- Only attempt a max-effort test if you're healthy and cleared for vigorous exercise.