VO2 Max Estimate from Run Test

Estimate your aerobic fitness level (VO2 max) using time from a recent run. For recreational runners and fitness enthusiasts. Supports metric (km, min) or US customary (miles, min) units. Everything runs in your browser—no data is sent online.

Educational only, not medical advice.

Units:

Formula:

Precision:

Distance run

Enter the total distance covered in the test time.

Time (minutes)

For Cooper test, use 12 minutes. For 1.5‑mile, enter your finish time in minutes.

Age (years)

Used for age‑adjusted fitness classification.

Age‑Adjusted Fitness Classification

Classification	20–29 yrs	30–39 yrs	40–49 yrs
Excellent	>52	>50	>47
Good	47–52	43–50	40–47
Fair	42–47	38–43	35–40
Poor	<42	<38	<35

Typical ranges for men (ml/kg/min). Values ≈10‑15% lower for women. For reference only.

VO2 Max Estimate

Estimated VO₂ max

ml/kg/min

Enter data and calculate

Intermediate Values

Distance (meters): --
Speed (m/min): --
Formula used: --

Interpretation

This estimate reflects aerobic capacity based on run performance. Higher values generally indicate better cardiovascular fitness. Compare with age‑adjusted norms above.

Session Notes

Notes are stored temporarily in memory and will be lost on page refresh.

Why VO2 Max Matters for Everyday Runners

VO2 max measures the maximum amount of oxygen your body can use during intense exercise. It’s a strong predictor of endurance performance and overall cardiovascular health. For recreational runners, tracking changes in estimated VO2 max can show fitness progress, help tailor training intensity, and provide concrete data to discuss with a coach or health professional.

How to Use This Tool

Choose a test method (Cooper 12‑minute run, 1.5‑mile run, or half‑marathon time).
Run the test at a steady, maximal effort. Record your distance and time accurately.
Enter the distance, time, and your age. Select your preferred units (metric or US).
Click “Calculate Estimate” to get your VO2 max value and fitness classification.
Use the “Session Notes” to log conditions or feelings for future reference.

Example Calculations

Scenario	Distance	Time	Age	Est. VO2 Max	Classification
Cooper test, moderate fitness	2.4 km	12 min	35	42.4	Fair
1.5‑mile run, good fitness	1.5 mi	10.5 min	28	49.5	Good
Half‑marathon, trained runner	21.1 km	100 min	45	48.2	Good

Frequently Asked Questions

How accurate are these estimates?

These formulas provide a reasonable approximation (±10‑15%) for healthy adults performing maximal efforts. Laboratory‑measured VO2 max with gas analysis is the gold standard. Estimates are less accurate for very high‑level athletes or individuals with unusual running economy.

What if my run wasn’t truly maximal?

The formulas assume a maximal, all‑out effort. If you paced conservatively, the estimate will be lower than your true potential. For consistent tracking, try to replicate test conditions (course, warm‑up, motivation) each time.

When should I seek professional advice?

If you experience chest pain, dizziness, severe shortness of breath, or irregular heartbeat during exercise, stop immediately and consult a healthcare provider. Also seek guidance if you have underlying health conditions before starting a new training program.

How can I improve my VO2 max?

Regular aerobic exercise, especially high‑intensity interval training (HIIT), can increase VO2 max. Consistency, progressive overload, and adequate recovery are key. A balanced diet and good sleep also support fitness gains.

Formulas & Assumptions

Cooper 12‑minute run: VO2max = (distance in meters – 504.9) / 44.73
1.5‑mile run (Rust formula): VO2max = 483 / (time in minutes) + 3.5
Half‑marathon: VO2max = 4.19 + 0.033 * (distance in meters / time in minutes)
All distances are converted to meters internally. US units (miles) are converted using 1 mile = 1609.344 meters.
Rounding is applied after calculation to the selected decimal places.
Fitness classifications are based on age‑adjusted population norms for men; women typically have values 10‑15% lower.

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Sources: Common unit conversions and measurement best practices; Typical wellness metric ranges and public health guidance concepts; Basic exercise physiology concepts for heart rate and training load.

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VO2 Max Estimate from Run Test

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