What is VO2 Max?
VO2 max is the maximum rate at which your body can take in, transport and use oxygen
during intense exercise, measured in millilitres of oxygen per kilogram of body weight
per minute (ml/kg/min). It's one of the best indicators of cardiovascular fitness and
aerobic endurance - the higher your VO2 max, the more efficiently your heart, lungs and
muscles work together.
The Cooper 12-Minute Run Test
Developed by Dr. Kenneth Cooper in 1968, the test is simple: after a proper warm up, cover
as much distance as possible in 12 minutes at a steady, sustainable pace on a flat running
track or road. The distance you cover is then used to estimate your VO2 max using the
formula below.
VO2 max (ml/kg/min) = (distance in meters − 504.9) / 44.73
This formula is the same for men and women - the calculation itself doesn't differentiate
by sex. What does differ is what counts as a "good" score, since average and elite VO2 max
values vary by age and sex, which is why we show a rating alongside your result.
VO2 Max Norms by Age and Sex
The tables below are based on normative data from the Cooper Institute and are commonly
used as reference ranges (ml/kg/min) for adults.
Men
| Age |
Poor |
Below Average |
Average |
Above Average |
Excellent |
| 20-29 |
< 32.1 |
32.1 - 40.1 |
40.1 - 55.2 |
55.2 - 61.8 |
> 61.8 |
| 30-39 |
< 30.2 |
30.2 - 35.9 |
35.9 - 49.2 |
49.2 - 56.5 |
> 56.5 |
| 40-49 |
< 26.8 |
26.8 - 31.9 |
31.9 - 45 |
45 - 52.1 |
> 52.1 |
| 50-59 |
< 22.8 |
22.8 - 27.1 |
27.1 - 39.7 |
39.7 - 45.6 |
> 45.6 |
| 60-69 |
< 19.8 |
19.8 - 23.7 |
23.7 - 34.5 |
34.5 - 40.3 |
> 40.3 |
| 70-79 |
< 17.1 |
17.1 - 20.4 |
20.4 - 30.4 |
30.4 - 36.6 |
> 36.6 |
Women
| Age |
Poor |
Below Average |
Average |
Above Average |
Excellent |
| 20-29 |
< 23.9 |
23.9 - 30.5 |
30.5 - 44.7 |
44.7 - 51.3 |
> 51.3 |
| 30-39 |
< 20.9 |
20.9 - 25.3 |
25.3 - 36.1 |
36.1 - 41.4 |
> 41.4 |
| 40-49 |
< 18.8 |
18.8 - 22.1 |
22.1 - 32.4 |
32.4 - 38.4 |
> 38.4 |
| 50-59 |
< 17.3 |
17.3 - 19.9 |
19.9 - 27.6 |
27.6 - 32 |
> 32 |
| 60-69 |
< 14.6 |
14.6 - 17.2 |
17.2 - 23.8 |
23.8 - 27 |
> 27 |
| 70-79 |
< 13.6 |
13.6 - 15.6 |
15.6 - 20.8 |
20.8 - 23.1 |
> 23.1 |
Limitations
The Cooper test estimate depends on pacing strategy, running economy, terrain, weather and
motivation, so it can vary from a lab VO2 max test using gas analysis by several ml/kg/min.
It's best used to track your own progress over time rather than as an exact medical
measurement. Speak to a doctor before starting any intense exercise test if you're new to
training or have any underlying health concerns.