How to use
- 1Choose a method: Cooper 12-minute run, Rockport 1-mile walk or resting heart rate.
- 2Enter your age and sex, then the test result (metres run, walk time and finish heart rate, or resting heart rate).
- 3Read your estimated VO2max in ml/kg/min.
- 4Check your rating in the Cooper Institute norm table, highlighted for your age group.
The three formulas
Cooper test (Cooper, 1968): run as far as you can in 12 minutes; VO2max = (metres − 504.9) ÷ 44.73, so 2,400 m gives about 42.4. Rockport walk test (Kline et al., 1987): walk one mile as fast as you can and take your pulse at the finish; VO2max = 132.853 − 0.0769 × weight (lb) − 0.3877 × age + 6.315 × sex (1 for men) − 3.2649 × time (min) − 0.1565 × heart rate. Heart-rate ratio method (Uth et al., 2004): VO2max = 15.3 × max HR ÷ resting HR; if you leave max HR blank, the tool uses Tanaka’s 208 − 0.7 × age.
Reading the norm table
The ratings use The Cooper Institute fitness norms (as reprinted in current Garmin device manuals) for ages 20–79: Superior is the 95th percentile, Excellent the 80th, Good the 60th and Fair the 40th. For example, a 35-year-old man needs at least 44.0 ml/kg/min to rate Good and 48.3 for Excellent; a 35-year-old woman needs 37.8 and 42.4.
Accuracy and safety
Field formulas typically land within about 10% of a laboratory treadmill test; the resting-HR method is the least precise because max HR varies a lot between people. Run the Cooper test on a 400 m track, warmed up and rested. This is an estimate, not medical advice — if you are new to exercise, have a heart condition or take medication that affects heart rate, talk to a doctor before a maximal test.
Frequently asked questions
What is a good VO2max?
It depends on age and sex. For men aged 30–39 the Cooper Institute norms put Good at 44.0 and Excellent at 48.3 ml/kg/min; for women of the same age, 37.8 and 42.4. Elite endurance athletes reach 70–85.
How do I do the Cooper test?
After a 10-minute warm-up, run as far as possible in exactly 12 minutes, ideally on a 400 m track so you can count laps. Enter the distance in metres.
Can I improve my VO2max?
Yes. Untrained people commonly improve 10–20% in a few months with regular endurance training, especially 3–5 minute intervals at hard effort. Losing excess body weight also raises the per-kilogram value.
Is my watch’s VO2max more accurate?
Watches estimate VO2max from heart rate and pace during runs, much like these formulas. Neither replaces a lab test with gas analysis, but both are useful for tracking change over time.
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