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.
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 |
VO₂demand = −4.60 + 0.182258·v + 0.000104·v² %VO₂max = 0.8 + 0.1894393·e−0.012778·t + 0.2989558·e−0.1932605·t VDOT = VO₂demand ÷ %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.
Training strategies to lift your VO₂ max
Your estimated VO₂ max is a snapshot of how well your heart, lungs, and muscles work together under stress. To nudge the number upward, combine high-quality aerobic volume with deliberately intense bouts that stimulate central (cardiovascular) and peripheral (muscular) adaptations. The calculator keeps you honest by ensuring workouts sit at the correct intensity, preventing the all-too-common mistake of training too hard on easy days and not hard enough on quality sessions.
Most runners respond well to two VO₂-targeted interval sessions across a fortnight. Classic prescriptions include 5×3 minutes at 3–5 km effort with 2-minute jog recoveries or 8×400 m at 3 km pace with equal recovery jogs. Keep the total fast time under 20 minutes, warm up thoroughly with drills, and finish with easy running to metabolise lactate. Because these sessions are taxing, slot them on days when you can sleep and refuel well afterward.
Complement those intervals with tempo or threshold running. Training just below your lactate threshold (roughly 88–92% VO₂ max) strengthens your ability to clear lactate while staying aerobic. Try 2×15-minute tempo efforts or 4×6-minute cruise intervals, keeping the pace controlled. Tempo days create a bridge between long easy runs and all-out VO₂ work, reinforcing the aerobic base that sustains harder efforts.
Finally, never overlook the foundation of consistent easy mileage. Zone 2 running increases capillary density, mitochondrial enzymes, and stroke volume. Aim to spend 65–80% of your weekly volume at conversational intensity. When life stress spikes, trim the sharper sessions and preserve the easy mileage—long-term consistency beats sporadic hero workouts for building a resilient VO₂ max profile.
Pacing guide by Daniels VDOT
Use your VDOT or VO₂ max estimate to match training paces that deliver the intended stimulus. The table below provides representative ranges for runners training on flat terrain in mild weather. Adjust toward the faster end if you are well rested and on a track, or lean conservative when heat, altitude, or cumulative fatigue enter the picture.
| VDOT / VO₂ max | Easy / Long | Marathon | Threshold | Interval (3–5 km) | Repetition (800 m) |
|---|---|---|---|---|---|
| 40 | 6:26 (10:21) | 5:41 (9:09) | 5:12 (8:23) | 4:44 (7:37) | 4:31 (7:16) |
| 50 | 5:32 (8:54) | 4:52 (7:50) | 4:28 (7:12) | 4:01 (6:27) | 3:47 (6:06) |
| 55 | 5:09 (8:18) | 4:32 (7:17) | 4:09 (6:41) | 3:44 (6:01) | 3:30 (5:38) |
| 60 | 4:47 (7:42) | 4:13 (6:47) | 3:52 (6:14) | 3:28 (5:35) | 3:15 (5:14) |
| 65 | 4:28 (7:12) | 3:58 (6:22) | 3:37 (5:50) | 3:14 (5:12) | 3:01 (4:51) |
Structure your week so that faster paces sit 48–72 hours apart. A sample microcycle could pair Tuesday intervals at the Interval pace, Thursday threshold cruise intervals, and a Saturday long run with easy to moderate sections. The calculator output keeps these sessions anchored to realistic numbers that evolve as your fitness changes.
Example use cases
Every runner approaches VO₂ max data with a different objective. The following scenarios illustrate how to translate your score into training actions, whether you are returning from injury or trying to fine-tune a marathon build.
- Benchmarking a new training block: Enter your Cooper test distance at the start of a 12-week cycle. Log the result, then retest in week 6. Use any improvement to justify nudging threshold paces or maintaining the same plan if the number stalls.
- Selecting race goals: Use the Daniels mode to convert a recent 10 km into VDOT, then cross-reference the pacing table to assess whether your target half-marathon pace aligns with reality. If marathon pace feels faster than the table suggests, extend the build with more threshold volume.
- Monitoring masters adaptations: Masters runners often see gradual VO₂ decline. Retesting every few months quantifies whether strength work, hill strides, or cross-training are preserving aerobic power, helping you adjust workload without guesswork.
- Designing team workouts: Coaches can collect athlete VDOTs and group runners with similar values. Matching training partners within 2–3 VDOT points improves workout quality and reduces burnout from mismatched pacing.
Record contextual factors—sleep, nutrition, terrain—in your training log alongside each test. VO₂ max is sensitive to fatigue, so a temporary dip may signal the need for recovery rather than a failing programme.
VO₂ max FAQs
Expand the questions below for deeper explanations on how the calculator works and how to act on the results.
How is VO₂ max calculated?
The Cooper and 1.5-mile options rely on linear regressions that map running performance to oxygen uptake measured in laboratory studies. Daniels’ VDOT approach models the oxygen cost of steady running and the percentage of VO₂ max you can sustain for a given race duration. The calculator standardises your inputs, applies the published equations, and reports the result in millilitres of oxygen per kilogram per minute.
What is a good VO₂ max for 5K racing?
Competitive age-group runners often race well with VO₂ max values in the mid-50s, while elite performers may exceed 70. However, 5K outcomes hinge on more than raw oxygen uptake—economy, lactate threshold, and mental resilience matter. Use the pacing table to translate your score into specific interval and tempo targets that sharpen these supporting abilities.
How often should I retest?
Retest every 6–8 weeks during structured training blocks. Testing more frequently can be noisy because day-to-day fatigue, heat, or altitude skew the results. Schedule tests after a recovery day, replicate the same warm-up, and track weather conditions so you can compare like with like.
Can cross-training improve my VO₂ max score?
Yes—cycling, rowing, and ski erg sessions performed at VO₂-style intensities stress the cardiovascular system similarly to running without pounding your legs. Blend one non-impact workout into heavy mileage weeks to maintain aerobic power while sparing your joints. Enter the equivalent running test after a balanced week to gauge the effect.
What’s a smart pace for a tempo run based on VO₂ max?
Locate your VDOT in the pacing table and follow the threshold column. Tempo runs should feel controlled yet purposeful, roughly the effort you could maintain for 45–60 minutes. Keep breathing deep but rhythmic; if you are gasping, back off slightly to stay in the desired physiological zone.