VO₂Max Calculator (Direct Formula)
Use this VO₂Max Calculator to estimate your aerobic capacity with two popular direct formulas: Cooper 12-minute test and Uth–Sørensen–Overgaard–Pedersen (USOP) method based on heart rates. Choose your method and get a fast, accurate assessment of cardiovascular endurance — ideal for runners, athletes, and fitness tracking.
VO₂Max Estimator by Cooper or Heart Rate Method
VO₂Max Direct Calculation Methods
Where:
- $$d$$ = distance in meters covered in 12 minutes
- $$\text{HR}_{\text{max}}$$ = Maximum Heart Rate (bpm)
- $$\text{HR}_{\text{rest}}$$ = Resting Heart Rate (bpm)
VO₂Max – Calculation Examples
Example 1 – Cooper Test:
- Distance = 2400 m
$$\text{VO₂Max} = \frac{2400 – 504.9}{44.73} = \frac{1895.1}{44.73} \approx 42.35 \, \text{ml/kg/min}$$
Example 1 – Cooper Test:
- $$\text{HR}_{\text{rest}}$$ = 60 bpm
- $$\text{HR}_{\text{max}}$$ = 190 bpm
$$\text{VO₂Max} = 15.3 \times \left( \frac{190}{60} \right) = 15.3 \times 3.166 \approx 48.44 \, \text{ml/kg/min}$$
VO₂Max (maximal oxygen uptake) is the gold standard metric for aerobic endurance. These direct estimation methods allow you to assess your cardiovascular fitness without lab testing.
- Cooper test is best for runners with access to a track
- Uth–Sørensen method is non-invasive, requiring only heart rate data
Higher VO₂Max indicates better oxygen utilization and endurance capacity, crucial for athletes and general health.