VO2 max from a run

Use a recent race or the Cooper 12 minute test to get a VO2 max style score you can track.

Your details

Estimated VO2 max

38.3

ml of oxygen per kg per minute

From5.00 km in 25:00
MethodDaniels and Gilbert VDOT
Your Cooper test (2,400 m), for comparison42.4
Against others your ageadd your age (20 or over) and sex to compare with the FRIEND treadmill norms

Race based scores are a measure of running fitness and favour people who pace well. Use the number to track yourself over months rather than to compare with others.

Chest pain, fainting or a racing heart that will not settle during exercise: stop, and call 999 if it does not pass. New breathlessness is worth a GP visit.

The working

Two ways to the number

A 25:00 5K gives a VDOT of 38.3, a race based VO2 max score. For the Cooper test, 2,400 m in 12 minutes gives (2,400 − 504.9) ÷ 44.73 = 42.4.

The Cooper test

How to do it

Warm up for 10 minutes
Run as far as you can in 12 minutes on a track or flat loop
Pace it evenly, as it is longer than it sounds
Cool down and note the distance

For your age and sex

FRIEND treadmill norms, middle half

Age	Men	Women
20 to 29	40.1 to 55.2	30.5 to 44.7
30 to 39	35.9 to 49.2	25.3 to 36.1
40 to 49	31.9 to 45.0	22.1 to 32.4
50 to 59	27.1 to 39.7	19.9 to 27.6
60 to 69	23.7 to 34.5	17.2 to 23.8
70 to 79	20.4 to 30.4	15.6 to 20.8

These are the 25th to 75th percentiles of measured VO2 max in healthy US adults (Kaminsky 2015). Add your age and sex and the result gives your own percentile: a VDOT of 38.3 puts a woman of 35 at about the 81st.

Read with care

What this cannot tell you

Lab accuracyField estimates can be several points out.
Pacing skillPoor pacing lowers the score.
Heart healthA maximal test is not for everyone; ask your GP first if unsure.

Questions

Common questions

How can I estimate VO2 max without a lab?

From a race time or the Cooper 12 minute test.

What is a good VO2 max?

It depends on age and sex: the middle value is 48 for men and 37.6 for women in their 20s, falling about 10% a decade.

Is VDOT the same as VO2 max?

It is a race based stand in for it, close but not identical.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.