VO₂max Calculator
Calculate your VO₂max using the Cooper test
Run 6 laps on a track as fast as you can.
Enter time in MM:SS format (e.g., 10:30) or decimal minutes (e.g., 10.5). Range: 6-30 minutes.
About the Cooper Test
The Cooper Test is a maximum-effort running assessment created by Dr. Kenneth Cooper in 1968 to measure cardiovascular fitness and estimate VO₂max, your body's peak oxygen consumption during exercise. With a 0.90 correlation to laboratory VO₂max testing, it's the most accurate field test available.
The 1.5-Mile Version measures your time to complete a fixed distance (6 laps plus 14 meters on a standard track). This format works best for groups and faster runners—if you run quicker than 5:00/km (8:00/mile), you'll appreciate the defined finish line and will finish sooner than the 12-minute test. Alternatively, you can use the Classic 12-Minute Version, which measures the maximum distance you can cover in 12 minutes of running.
How to Perform the 1.5-Mile Test
- Before You Begin: Consult your healthcare provider. This test is highly strenuous and requires medical clearance.
- Preparation: Warm up thoroughly for 10-15 minutes with light jogging, dynamic stretching, and running drills (A-skips, high knees, leg swings). Prime your cardiovascular system without depleting your energy.
- The Test: On a flat, measured surface (ideally a 400m track), run 1.5 miles (2.4 km) as fast as you can sustain. Maintain consistent effort throughout, pushing harder in the final quarter-mile to preserve your pace.
- After: Record your time in MM:SS format and cool down with an easy walk.
Keys to Success
- Practice your pace beforehand with shorter intervals at your target speed
- Start controlled—settle into your optimal rhythm early rather than burning out
- Stay relaxed when fatigue builds; maintain form and breathing efficiency
- Finish strong with whatever energy remains
Important: This test estimates VO₂max. For clinical-grade precision, seek laboratory testing. Never attempt maximum-effort exercise without medical clearance.