Estimate your aerobic fitness with a simple running or walking test, or from your heart rate.
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Three ways to estimate it
| Test | What you do | Formula |
|---|---|---|
| Cooper 12-minute run | Run as far as you can in 12 minutes | (metres − 504.9) ÷ 44.73 |
| Rockport 1-mile walk | Walk a mile as fast as you can and take your pulse at the end | Uses weight, age, sex, time and heart rate |
| Heart rate ratio | Measure your resting heart rate | 15.3 × max HR ÷ resting HR |
What is VO2 max?
VO2 max is the most oxygen your body can use during hard exercise, in millilitres per kilogram of body weight per minute. A higher number means better aerobic fitness. It naturally falls with age, but regular exercise slows the decline.
Field tests like these are usually within about 10% of a lab test. Use the same test each time to track your progress. If you have a heart condition or haven’t exercised for a while, check with your GP before a maximal effort.
Frequently asked questions
Which test should I choose?
The Cooper run if you can run hard for 12 minutes; the Rockport walk if you’re new to exercise or older.
Why does my watch give a different number?
Watches estimate from heart rate and pace during your runs, using their own formulas.
Can I improve my VO2 max?
Yes, especially with interval training and regular aerobic exercise.
Is anything stored?
No, it runs in your browser.
Sources
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