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VO₂ max calculator

Estimate your VO₂ max from a 12-minute (Cooper) run test.

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One-rep max (1RM) calculatorEstimate your one-rep max from a weight lifted for several reps (Epley formula).Cycling Power Zones CalculatorGet your Coggan cycling power zones (Z1–Z5) from your FTP.Heart rate zones calculatorFind your five training heart rate zones from your age.Target heart rate calculatorFind your target training heart rate with the Karvonen formula.Cycling speed calculatorTurn a distance and a ride time into your average speed — in km/h and mph — and the pace per kilometre. Handy for pacing a sportive or checking a training ride.Race time predictorPredict your finish time over a new distance from a recent race result (Riegel formula).Running calories calculatorEstimate the calories burned running a distance for your weight.Target race pace calculatorWork out the pace and speed needed to finish a race in a target time.

Enter Distance in 12 min (m) and the VO₂ max calculator works out VO₂ max (ml/kg/min) straight away. For instance, with Distance in 12 min (m) = 2,800 it returns VO₂ max (ml/kg/min) = 51.31.

How to use it

  1. Enter your values: Distance in 12 min (m).
  2. Read the result instantly: VO₂ max (ml/kg/min).

Frequently asked questions

How does the VO₂ max calculator work?

It takes Distance in 12 min (m) and derives VO₂ max (ml/kg/min) from them. The calculation is live as you type, so the result updates on every change.

Which values does the calculator ask for?

A single value: Distance in 12 min (m). Nothing else is required — no account, no file upload.

What does a typical calculation look like?

With Distance in 12 min (m) = 2,800, the calculator returns VO₂ max (ml/kg/min) = 51.31. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

How much does the result change with different inputs?

It moves a lot. Using Distance in 12 min (m) = 3,080 instead, VO₂ max (ml/kg/min) goes from 51.31 to 57.57 — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Distance in 12 min (m) = 2,520, VO₂ max (ml/kg/min) comes out at 45.05. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.

What is the most common mistake?

Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.

What is the difference between the VO₂ max calculator and the One-rep max (1RM) calculator?

This one returns VO₂ max (ml/kg/min); the One-rep max (1RM) calculator returns Estimated 1RM (kg). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Cycling Power Zones Calculator is the closest one after this: Get your Coggan cycling power zones (Z1–Z5) from your FTP.

What else is worth having open alongside it?

Heart rate zones calculator and Target heart rate calculator — they come up in the same task often enough to be worth a second tab.

Further reading

All guides →
ExplainerVO2 Max Norms by Age: What Your Number MeansWhat VO2max measures, how it ranges by age and sex in ml/kg/min, and the training that raises it.ExplainerWhat Is VO2 Max?VO2 max is the most oxygen your body can use during hard exercise — a benchmark of aerobic fitness. Here's what it means, typical values, and how to raise it.How-toHow to Predict a Half Marathon Time from a 5K or 10KUse the Riegel formula to predict your half marathon time from a recent 5K or 10K, then turn that estimate into a realistic race-day pace with a smart pacing plan.ExplainerThe 10% Rule for Runners: Build Mileage Without InjuryThe 10% rule says to raise your weekly running mileage by no more than 10% at a time. Learn why it works, when to break it, and how to plan safe progression.ExplainerPace to Speed Conversion: Min/Mile, MPH and the FormulasHow to convert between running pace in minutes per mile and speed in miles per hour, with the exact formulas.How-toHow to Calculate Cycling Power Zones From Your FTPTurn your FTP into the seven Coggan training zones, each a percentage of threshold power, to guide every ride.