VO2 max.

12-minute run. One distance, one number. The single best predictor of all-cause mortality past 50.

InputsTap to change

Distance · 12-min run meters

meters

Age

years

Resting HR

bpm

Sex

Training Level

OutputsLive

Estimated VO2 Max

42.4

ml · kg · min

Fitness

Good

male · 38 · 75th %ile

Metabolic

12.1

mets · sustained

Mortality Risk

Low

vs sedentary · −40%

Next Band

45.0

excellent · +1

Math · Cooper Formula

01 · Cooper Estimate

(2400 m − 504.9)

= 1895.1

02 · Divide By Constant

1895.1 ÷ 44.73

= 42.4 ml/kg/min → VO2

Notes

Cooper test requires pacing experience. First-time runners underestimate by 10 – 15%.

Field-test accuracy ≈ ±15% vs lab gas-exchange testing. Trends matter more than absolute values.

Re-test every 8 – 12 weeks during base-building blocks. Cold conditions flatter the legs.

Improving VO2 max from low to moderate is the single biggest mortality lever in sedentary adults.

For educational purposes only. Field estimates approximate laboratory VO2 max. Anyone with cardiovascular risk factors should clear maximal-effort testing with a physician first.