VO2max Field Test Calculator

VO2max Field Test Calculator

Select your test, enter your results, and get your VO2max prediction with age-matched normative ratings — downloadable in one click.

1 Your Profile
pounds
!
One screening question, before your result. In the hours or days after a hard effort, do you ever crash — a drop in energy, focus or mood that is out of proportion to what you did, and that was not there before? Answer honestly: it changes what we recommend, and it overrides every other number here.
Select one. Your answer decides whether interval training is appropriate for you.
2 Select Your Field Test
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Cooper 12-Min Run: Run (or walk) as far as possible in exactly 12 minutes on a flat surface. Record total distance covered. Formula: VO2max = (meters − 504.9) ÷ 44.73 (Cooper, JAMA 1968; r = 0.90)
meters in 12 minutes
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Rockport 1-Mile Walk Test: Walk 1 mile as fast as possible without running. Record total time and heart rate immediately at finish. Requires body weight (entered above). (Kline et al. 1987; r = 0.92–0.93, ages 30–69)

Measure HR immediately at finish — count pulse for 15 sec × 4, or use wearable reading at stop.

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6-Minute Walk Test: Walk as far as possible in 6 minutes on a flat 30m course (turn-around protocol). Record total distance and your resting heart rate. Best for post-event, clinical, and deconditioned populations. Formula: VO2max = 70.161 + (0.023 × meters) − (0.276 × kg) − (6.79 if female) − (0.193 × resting HR) − (0.191 × age) (Burr et al., Phys Sportsmed 2011; PMID 21673494; R² = 0.72, n = 44 healthy working-aged adults)
meters in 6 minutes
Seated, before getting up, same time of day. Required — this equation uses it.
Please fill in all required fields above.
Muscle-Meta Matrix™ | Randy Bauer PT | Clinical Endurance Assessment Tools
For educational and fitness tracking purposes. Not a substitute for clinical exercise testing or medical evaluation.