VO2 max is one of the best measures of fitness. Estimate yours.
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VO2 max is the maximum amount of oxygen your body can use per kilogram per minute during intense exercise. Higher values mean better aerobic fitness and are linked to longer life.
Field tests estimate it: the Cooper test (as far as you can run in 12 minutes), a timed 1.5-mile run, or the ratio of maximum to resting heart rate.
| Method | Cooper 12-minute run (distance) |
| Sex | Male |
| Age | 35 years |
| Distance in 12 minutes | 2,600 m |
| Resting heart rate | 60 bpm |
| 1.5-mile time | 12 minutes |
| Estimated VO2 max | 46.8 ml/kg/min |
| Rating for your age and sex | Excellent |
| Method | Cooper 12-minute run |
46.8 ml/kg/min.
| Method | Resting heart rate |
| Sex | Female |
| Age | 45 years |
| Distance in 12 minutes | 2,400 m |
| Resting heart rate | 55 bpm |
| 1.5-mile time | 12 minutes |
| Estimated VO2 max | 49.1 ml/kg/min |
| Rating for your age and sex | Superior |
| Method | Resting heart rate (Uth–Sørensen) |
49.1 ml/kg/min.
For a 30–39-year-old man, about 38–43 is good and 43+ excellent; for a woman, 32–37 is good and 37+ excellent.
Interval training (e.g. 4 × 4 minutes hard) and regular aerobic exercise; beginners improve fastest.
They estimate it from heart rate and pace; useful for trends, but can be off by 5–10%.
Yes, about 10% per decade after 30, less in people who stay active.