VO₂ Max Estimator
Calculate your VO₂ Max to evaluate your cardiovascular fitness and see how you rank compared to others.
Discover your VO₂ Max—the gold standard for measuring cardiovascular fitness. Use this tool to estimate your VO₂ Max based on popular fitness tests like the 1-Mile Walk Test, 3-Minute Step Test, or Cooper 12-Minute Run Test. Compare your results to population standards and track improvements over time with dynamic graphs.
VO₂ Max Standards by Age and Gender
| Age | Male (mL/kg/min) | Female (mL/kg/min) |
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VO₂ Max Calculator with Test Instructions for Accurate Results
1-Mile Walk Test
The 1-Mile Walk Test is designed to estimate your VO₂ Max based on a brisk walk over a flat, measured course (typically a track). Follow these steps:
Warm up with a 5–10 minute walk or light jog.
Walk 1 mile as fast as possible without running.
Record your time to the nearest second and measure your heart rate immediately after finishing.
Input your time, heart rate, weight, and age into the calculator.
Cooper 12-Minute Run Test
The Cooper 12-Minute Run Test measures the distance you can run or walk in 12 minutes. This test is best suited for those with moderate to high fitness levels. Follow these steps:
Warm up with a 5–10 minute jog and dynamic stretches.
On a flat, measured course (such as a track), run or walk as far as possible in 12 minutes.
Track the distance you covered in meters.
Input the total distance into the calculator.
3-Minute Step Test
The 3-Minute Step Test measures your recovery heart rate after stepping for 3 minutes at a fixed cadence. Follow these steps:
Find a step or platform approximately 12 inches (30 cm) high.
Step up and down at a consistent pace of 24 steps per minute (use a metronome or timer).
Continue stepping for 3 minutes without stopping.
Immediately after finishing, sit down and measure your heart rate for one full minute (how many beats in 60 seconds).
Input your recovery heart rate into the calculator.