Zone 2 heart rate calculator
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VO₂ max calculator
Turn a completed running or walking test into an estimate of your aerobic fitness.
Your completed test
Example valuesCompleted test only; not a laboratory measurement or instructions to perform a maximal effort.
No account needed. Calculations happen in your browser; your entries are not saved or sent to Century.
Example · Estimated VO₂ max
42.4mL/kg/min
Cooper estimate
- Test distance
- 2,400 m
- Time
- 12:00
How it’s calculated
Cooper: VO₂ max = (distance in meters − 504.9) ÷ 44.73. Rockport: 132.853 − 0.0769 × weight in pounds − 0.3877 × age + 6.315 × sex coefficient − 3.2649 × walk time in minutes − 0.1565 × finish heart rate. The original Rockport coefficients use 1 for male and 0 for female. Results are estimates in mL/kg/min, not a laboratory measurement or a fitness-age score.
Reference: Cooper Institute: The 12-minute run
For general wellness information. This tool does not diagnose health conditions or replace medical advice.
Related tools
Make sense of a field-test VO₂ max estimate
Use results from the test you actually completed
The Cooper mode needs distance covered in exactly twelve minutes. Enter meters or miles; the calculator converts units before applying the equation. An ordinary run of a different duration is not interchangeable.
The Rockport mode uses a one-mile walk and its finish heart rate, alongside elapsed time, body weight, age and the coefficient in the original equation. Enter minutes and seconds separately. Use existing test results rather than treating this page as instructions to undertake a maximal effort.
Keep estimates separate from measurements
The result is expressed in milliliters of oxygen per kilogram of body mass per minute. It is an estimate derived from test performance, not a direct measurement of oxygen consumption.
The two methods have different inputs and assumptions. Choose one consistent test procedure when comparing results over time. A wearable’s cardio fitness estimate can differ because it uses another algorithm and data source.
Avoid turning one number into a health verdict
A field-test estimate cannot determine your biological age, diagnose a condition or explain every change in performance. This calculator deliberately avoids invented fitness-age conversions and universal good-or-bad labels.
Century can help you follow available cardio fitness, workout and recovery trends together. Those ongoing patterns provide more context than one manually entered test.
Frequently asked questions
How can I calculate VO₂ max without a laboratory?
Field tests estimate VO₂ max from exercise performance. Enter distance covered in a completed 12-minute Cooper run, or time, finish heart rate, age, sex and weight from a completed one-mile Rockport walk. These estimates are less precise than direct gas analysis.
How does the Cooper test calculator work?
It converts your 12-minute distance to meters, subtracts 504.9, then divides by 44.73. For 2,400 meters, estimated VO₂ max is approximately 42.4 mL/kg/min.
What do I enter for the Rockport walk test?
Use a completed one-mile walk: enter elapsed time, heart rate measured at the finish, age, weight and the sex coefficient used by the original equation. A one-kilometer walk is not the same test.
Is this the same as Apple Watch or Garmin VO₂ max?
No. Wearables use their own algorithms and activity data. This calculator applies the selected field-test equation to manually entered results, so the estimates may differ.
Does VO₂ max tell me my biological age?
No. VO₂ max describes aerobic capacity. This calculator does not convert it into biological age or imply that a single fitness number measures your overall health.
Why is my test result unavailable?
Complete all required fields with values in the shown ranges. If the selected equation produces a nonpositive value, the tool does not show a usable estimate. Check the test distance, timing, heart rate and units.