Estimate VO2 max from a Cooper 12-minute run: VO2 ≈ (metres − 504.9) / 44.73.
| VO2 (ml/kg/min) | – |
Use this calculator to estimate maximal oxygen uptake from how far you can run in 12 minutes on a flat track. Enter the distance covered in metres (m) or feet (ft); the unit selector converts the distance to metres before the calculation.
VO2 (ml/kg/min) = (distance in metres − 504.9) ÷ 44.73. 2400 m is a middling adult sketch, around 42 ml/kg/min. The calculator needs more than about 505 m; shorter distances fall below the formula's useful range.
The Cooper formula is a 1960s field estimate, not a mask test in a lab. Heart-rate VO2 guesses and cycle ergometer protocols are different sketches. Run on a flat, measured track and treat the result as a ballpark aerobic number.
12-min distance: Metres (or feet) covered in 12 minutes. 2400 m is a common club result.
VO2: Estimated maximal oxygen uptake in millilitres per kilogram per minute.
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