How it works
VO₂ max = (distance in metres − 504.9) ÷ 44.73
A "good" VO₂ max is always relative to your age and sex: a score that rates only "Good" for a man in his twenties (46–50 ml/kg/min) is already "Superior" for a man in his sixties, because aerobic capacity falls roughly 10% per decade after age 30 — about half that if you keep training (Hawkins & Wiswell, 2003). The bands in Table 1 below are the Cooper Institute classifications from the Physical Fitness Specialist Manual (2005); compare your result against your own age-and-sex row, not a single universal threshold. Kenneth Cooper’s 1968 field test relates the distance you can cover in a hard 12-minute run to your maximal oxygen uptake. The regression VO₂ max = (metres − 504.9) ÷ 44.73 gives a result in millilitres of oxygen per kilogram of body weight per minute — the same units as a laboratory test. From VO₂ max we also derive your MET intensity (VO₂ max ÷ 3.5, since one MET is 3.5 ml·kg⁻¹·min⁻¹ — see Ainsworth’s Compendium of Physical Activities) and your velocity at VO₂ max using the ACSM running equation in reverse: VO₂ max = 0.2 × speed + 3.5, so speed = (VO₂ max − 3.5) ÷ 0.2 metres per minute, which we express as a pace. The test assumes a maximal, evenly paced effort on a flat course. Table 1 — VO₂ max norms by age and sex (ml/kg/min), from the Cooper Institute, Physical Fitness Specialist Manual (2005). The five bands are contiguous, so every score falls in exactly one category; a value of 44 for a man aged 20–29, for example, lands squarely in "Fair" (42–45). | Age | Sex | Poor | Fair | Good | Excellent | Superior | | --- | --- | --- | --- | --- | --- | --- | | 20–29 | Male | ≤41 | 42–45 | 46–50 | 51–55 | 56+ | | 20–29 | Female | ≤35 | 36–39 | 40–43 | 44–49 | 50+ | | 30–39 | Male | ≤40 | 41–43 | 44–47 | 48–53 | 54+ | | 30–39 | Female | ≤33 | 34–36 | 37–40 | 41–45 | 46+ | | 40–49 | Male | ≤37 | 38–41 | 42–45 | 46–52 | 53+ | | 40–49 | Female | ≤31 | 32–34 | 35–38 | 39–44 | 45+ | | 50–59 | Male | ≤34 | 35–37 | 38–42 | 43–49 | 50+ | | 50–59 | Female | ≤28 | 29–30 | 31–34 | 35–39 | 40+ | | 60–69 | Male | ≤30 | 31–34 | 35–38 | 39–45 | 46+ | | 60–69 | Female | ≤25 | 26–28 | 29–31 | 32–36 | 37+ | | 70–79 | Male | ≤27 | 28–30 | 31–35 | 36–41 | 42+ | | 70–79 | Female | ≤23 | 24–26 | 27–29 | 30–36 | 37+ | Table 2 — as a quick descriptor independent of age, runners often use these broad bands: | VO₂ max (ml/kg/min) | Descriptor | | --- | --- | | 30–40 | Recreational / general fitness | | 40–50 | Fit / regular runner | | 50–70+ | Competitive distance runner | | 70+ | Elite (world-class endurance) | For a race-derived equivalent of these numbers, the VDOT fitness score maps recent race times onto a comparable aerobic scale, and your critical speed gives the sustainable velocity that tends to track VO₂ max as it improves.
Sources
- Cooper 12-minute test Cooper, K. H. (1968). “A means of assessing maximal oxygen intake.” JAMA 203(3), 201–204. VO₂ max = (distance_m − 504.9) ÷ 44.73.
- ACSM running equation (vVO₂ max) American College of Sports Medicine — VO₂ = 0.2·S + 3.5 (S in m/min); inverted here to estimate velocity at VO₂ max.
- MET definition Ainsworth et al., Compendium of Physical Activities (1 MET = 3.5 ml O₂·kg⁻¹·min⁻¹).
- VO₂ max norms by age & sex (Table 1) The Cooper Institute for Aerobics Research (2005). Physical Fitness Specialist Manual, Dallas, TX — VO₂ max (ml·kg⁻¹·min⁻¹) classifications by age and sex (Poor / Fair / Good / Excellent / Superior).
- Age-related decline in VO₂ max Hawkins, S. A., & Wiswell, R. A. (2003). “Rate and mechanism of maximal oxygen consumption decline with aging: implications for exercise training.” Sports Medicine 33(12), 877–888 — ~10% per decade after age 30, reduced up to ~50% by sustained training.
FAQ
What is VO₂ max?
VO₂ max is the maximum volume of oxygen your body can use per minute, per kilogram of body weight, during intense exercise. It is the single best lab measure of aerobic endurance — the higher it is, the more energy you can sustainably produce, which generally means faster running.
How do I do the Cooper test?
Warm up, then run as far as you can in exactly 12 minutes on a flat course or track, pacing it evenly so you finish strong but spent. Measure the distance covered and enter it here. Because it is a maximal effort, do it only if you are healthy and used to hard running.
How accurate is the Cooper test?
For a free field test it is reasonably accurate — typically within a few points of a lab VO₂ max for trained runners who pace it well. Pacing, motivation, terrain and weather all affect the result, so treat it as a good estimate and a benchmark to track over time, not an exact lab value.
What is a good VO₂ max?
It depends heavily on age and sex. Broadly, recreational adults sit around 30–40, fit runners 40–50, and competitive distance runners 50–70+. Elite male marathoners can exceed 70 and elite females 60+. Compare against norms for your own age and sex rather than a single threshold.
What is a good VO₂ max for my age?
Using the Cooper Institute (2005) norms in Table 1, the "Good" band is roughly 46–50 ml/kg/min for men 20–29, 44–47 for men 30–39, 42–45 for men 40–49, 38–42 for men 50–59 and 35–38 for men 60–69. For women the "Good" band is about 40–43 (20–29), 37–40 (30–39), 35–38 (40–49), 31–34 (50–59) and 29–31 (60–69). See Table 1 for the full Poor-through-Superior ranges in your age row.
What is the average VO₂ max by age?
In the Cooper Institute (2005) norms, the mid "Fair"-to-"Good" range is a fair stand-in for typical fitness. For men it runs roughly 42–50 ml/kg/min in the twenties, 41–47 in the thirties, 38–45 in the forties, 35–42 in the fifties and 31–38 at 60–69. For women it is about 36–43, 34–40, 32–38, 29–34 and 26–31 across the same decades. Aerobic capacity declines around 10% per decade after age 30 in untrained adults — roughly half that if you keep training (Hawkins & Wiswell, 2003).
What VO₂ max do elite runners have?
Elite distance runners are exceptional outliers: elite men typically test in the high 70s to mid 80s ml/kg/min and elite women in the high 60s to high 70s, well above the ACSM "superior" thresholds for any age. The highest values ever recorded in endurance athletes approach the low 90s. Most well-trained competitive (non-elite) runners sit in the 50–70 range.
What is pace at VO₂ max (vVO₂ max)?
It is the running speed at which you reach your VO₂ max — a useful interval-training pace. Workouts around vVO₂ max (often 3–5 minute repeats) are a classic way to raise aerobic power. The calculator estimates it from your VO₂ max via the ACSM running equation.
Can I improve my VO₂ max?
Yes. Consistent aerobic training raises it, and interval work near vVO₂ max is especially effective. Improvements are largest for beginners and smaller as you approach your genetic ceiling, but almost everyone can gain with structured training.
VO₂ max here is a field-test estimate from the Cooper formula, not a laboratory measurement, and the fitness descriptor is a broad general guide that does not account for your age or sex. The 12-minute test is a maximal effort — consult a doctor before attempting it if you have any health concerns. General information, not medical advice.