Clinical VO₂ Max Assessment
VO₂ Max measures the maximum volume of oxygen your body can use during intense exercise. It is a powerful predictor of future health, longevity, and athletic performance.
This calculator includes three clinically validated methods: the Cooper Test (Running), the Rockport Test (Walking – for seniors/non-runners), and the Heart Rate Method (Physiological estimate).
Cooper (Run)
Rockport (Walk)
Heart Rate
Best measured immediately upon waking.
Aerobic Capacity Analysis
ESTIMATE
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ml/kg/min
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Poor
Average
Elite
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METs Score
Methodology
- Cooper Test: Best for athletes. Requires running as far as possible in 12 minutes.
- Rockport Walk Test: Best for general population. Requires walking 1 mile as fast as possible without jogging, then measuring heart rate immediately after.
- METs (Metabolic Equivalents): 1 MET = 3.5 ml/kg/min (Resting oxygen use). Values < 4 indicate poor prognosis for major surgery.
Choosing a Test
1
Are you a runner?
If yes, choose Cooper. If you are over 65 or have joint issues, choose Rockport.
2
No equipment?
Use the Heart Rate Method. It’s less accurate but requires no physical exertion test.
Disclaimer: This tool provides an estimate. The only way to get a precise VO₂ Max reading is a graded exercise test in a laboratory with gas analysis. Consult a doctor before undertaking any physical test.