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VO2 Max Calculator

Estimate your cardio fitness from a simple 12-minute run (Cooper test).

Estimated VO2 max42.4 ml/kg/minAverage
Your 12-min pace12 km/h average

The Cooper test: run as far as you can in 12 minutes on a flat track, then enter the distance. Formula: (distance in metres − 504.9) ÷ 44.73. Bands above are a general adult guide — VO2 max norms shift with age. Don't attempt an all-out test if you're unwell or new to running; build up first.

General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.

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