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VO2 Max Calculator

Calculate your VO2 max (fitness level) based on the Cooper test

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your VO2 max

Our VO2 max calculator estimates your fitness level based on the Cooper test. VO2 max measures your body's maximum oxygen uptake and is the best indicator of aerobic fitness. The higher the VO2 max, the better your fitness.

What is VO2 max?

VO2 max (maximum oxygen uptake) is measured in ml/kg/min and indicates the maximum amount of oxygen your body can absorb and use during intense exercise. The average for untrained men is about 35-40 ml/kg/min and for women about 27-31 ml/kg/min.

The Cooper formula

The calculator uses the Cooper formula: VO2 max = (distance in meters - 504.9) / 44.73. This formula is based on the classic 12-minute Cooper test. The result is an estimate โ€“ precise measurement requires laboratory testing.

Assessment scale

The result is assessed on a scale: Below 25 is very low, 25-33 is below average, 33-42 is average, 42-52 is above average, and above 52 is excellent. Elite athletes typically have VO2 max of 60-85 ml/kg/min.

How to improve your fitness level

You can improve your VO2 max through regular aerobic training such as running, cycling or swimming. Interval training is particularly effective โ€“ for example 4x4 minute intervals at high intensity with 3-minute rest. Most people can improve their VO2 max by 15-20% over 6-8 weeks.

Frequently Asked Questions

What is a good fitness level?

An average fitness level for men is 35-42 ml/kg/min and for women 27-35 ml/kg/min. A VO2 max above 42 for men and above 35 for women is considered good. Elite endurance athletes typically have VO2 max of 60-85. The world record is 97.5 ml/kg/min measured in a cyclist.

How is the Cooper test performed?

The Cooper test is simple: Run as far as you can in 12 minutes on a flat surface (preferably an athletics track). Measure the distance covered in meters. The distance is used to calculate your fitness level. Warm up thoroughly for 10 minutes before the test, and run at a steady but fast pace.

How accurate is the VO2 max calculation?

The Cooper formula gives an estimate with an accuracy of about plus or minus 10-15%. Precise VO2 max measurement requires a laboratory test with gas analysis on a treadmill. However, the Cooper test is a good and accessible method for tracking changes in your fitness over time.

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