Estimated VO2max
42.4ml/kg/min
Average pace over 12 minutes
5:00/km
Formula
VO2max = (2,400 − 504.9) ÷ 44.73 = 42.4
This is an estimate, not a lab measurement. Repeat the test in the same place and similar conditions to compare your progress.
VO2max = (D − 504.9) ÷ 44.73
D is the distance you covered in 12 minutes, in metres. VO2max is the maximum amount of oxygen your body can use per kilogram per minute (ml/kg/min). Kenneth Cooper built the formula in 1968 by comparing 12-minute run distances with VO2max measured in a lab. About every 45 m more in 12 minutes adds 1 to your estimated VO2max.
Distances from 1,600 to 3,000 m in 200 m steps, run through the Cooper formula.
| 12-minute distance | Estimated VO2max | Average pace |
|---|---|---|
| 1,600m | 24.5 | 7:30 |
| 1,800m | 29.0 | 6:40 |
| 2,000m | 33.4 | 6:00 |
| 2,200m | 37.9 | 5:27 |
| 2,400m | 42.4 | 5:00 |
| 2,600m | 46.8 | 4:37 |
| 2,800m | 51.3 | 4:17 |
| 3,000m | 55.8 | 4:00 |
Warm up with 10 to 15 minutes of easy running. Then run as far as you can in 12 minutes on a flat, measured surface such as a 400 m track. Choose a steady pace you can hold to the end rather than starting all out, and walk to cool down afterwards.
The formula comes from Cooper's 1968 study, which compared 12-minute run distances with VO2max measured in a lab. Pacing, weather, surface and how you feel affect the result, and smartwatches use their own methods, so values can differ. It does not replace a lab test or medical assessment. Repeat the test in similar conditions to compare your progress.
This tool provides general calculations and scheduling suggestions. It does not provide a medical diagnosis, treatment or personalized medical advice.