Which method should I use?

Cooper (12‑minute) suits tracks or GPS and reflects sustained effort. 1.5‑mile is simple if you have a measured course. Use Daniels VDOT if you have an accurate recent race result. Use the same method each time for trend tracking.

How accurate are these estimates?

They are practical proxies. Lab tests with gas analysis are the gold standard. Conditions, pacing, and motivation can shift estimates by several points.

How often should I retest?

Every 6–8 weeks is common; avoid testing during heavy fatigue or illness. Warm up consistently and test in similar conditions.

Calculator

VO₂ max estimator.

Use a field test or race result to estimate VO₂ max. Choose Cooper (12‑minute), 1.5‑mile run, or Jack Daniels VDOT (from race distance & time). Includes worked examples and FAQs.

Estimate your VO₂ max

Interpreting scores (general)

VO₂ max	Typical description
< 35	Below average for many adults
35–45	Average / Fair
45–55	Good
55–65	Very good
> 65	Excellent (well‑trained)

Ranges depend strongly on age and sex; use these only as broad guidance.

What is VO₂ max?

VO₂ max is the maximal rate of oxygen your body can use during intense exercise (mL of O₂ per kg body mass per minute). Field tests like Cooper (distance covered in 12 minutes) and the 1.5‑mile run provide practical estimates without lab equipment. You can also estimate VO₂ max from a race result using Jack Daniels' VDOT model.

Worked examples

Examples rounded to one decimal place.
Method	Inputs	Estimated VO₂ max
Cooper	2.8 km in 12 minutes	≈ (2800 − 504.9) / 44.73 = 51.3
1.5‑mile	Time = 11:30	≈ 3.5 + 483 / 11.5 = 45.5
Daniels VDOT	10 km in 45:00	v = 10000 / 45 = 222.2 m·min⁻¹; VO₂_demand ≈ −4.60 + 0.182258·222.2 + 0.000104·(222.2)² = 49.9; %VO₂max ≈ 0.8 + 0.1894393·e^(−0.012778·45) + 0.2989558·e^(−0.1932605·45) = 0.855; VDOT ≈ 49.9 / 0.855 = 58.4

Limitations & tips

These are estimates; weather, pacing, surface, and motivation affect results.
Warm up thoroughly; use a measured track or reliable GPS for Cooper.
Retest every 6–8 weeks to track trends rather than fixating on a single number.
Daniels’ VDOT approximates VO₂max from performance; treat it as a comparable metric across races and training phases.

Related tools

Personalised interpretation

Enter your test result above to see a summary here, including a plain‑English interpretation and a reminder that age/sex tables can shift categories. For Daniels mode, we’ll label the value as VDOT (≈ VO₂ max).

VO₂ max formula detail

Each mode uses a published field-test equation. We standardise units internally so you can switch between kilometres and miles without changing the outcome.

Method	Formula applied	Pluses	Minuses
Cooper 12-minute	VO₂max = (distance_(m) − 504.9) ÷ 44.73	Simple track test; good repeatability when done on the same surface.	Requires an all-out 12-minute effort and accurate distance measurement.
1.5-mile run	VO₂max = 3.5 + 483 ÷ time_(min)	Common in military/occupational testing; easier pacing than Cooper.	Sensitive to pacing errors—going out too fast inflates the final minutes.
Daniels VDOT	VO₂_demand = −4.60 + 0.182258·v + 0.000104·v² %VO₂max = 0.8 + 0.1894393·e^{−0.012778·t} + 0.2989558·e^{−0.1932605·t} VDOT = VO₂_demand ÷ %VO₂max	Translates real race performances into training paces; less affected by pacing a single test.	Assumes you raced evenly and with optimal conditions; very short (<5 min) or long (>3 h) races stretch the model.

Distances entered in miles are converted to kilometres (and vice versa) before applying the equations, and all time inputs are converted to minutes. Results are rounded to one decimal place. Treat the output as an estimate—lab testing with gas analysis is still the gold standard.