1. What is VO2max?

VO2max (maximal oxygen consumption) represents the maximum amount of oxygen your body can utilize during intense exercise. It's considered the gold standard measure of cardiovascular fitness and aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the Cooper test formula:

Where:

• \( distance\_12min \) — Distance covered in 12 minutes (meters)
• 3.5 — Baseline oxygen consumption at rest (mL/kg/min)
• 0.2 — Conversion factor

Explanation: The formula estimates your maximal oxygen uptake based on how far you can run in 12 minutes, with adjustments for baseline oxygen consumption.

3. Importance of VO2max Measurement

Details: VO2max is a strong predictor of endurance performance and overall cardiovascular health. Higher VO2max values are associated with reduced risk of cardiovascular disease and all-cause mortality.

4. Using the Calculator

Tips: For accurate results, perform the 12-minute run test on a track or measured course after proper warm-up. Enter the total distance covered in meters during the 12-minute period.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Cooper test for VO2max?
A: The Cooper test provides a reasonable estimate (±10-15%) of VO2max for most individuals, though laboratory testing is more accurate.

Q2: What are typical VO2max values?
A: Average values range from 30-45 mL/kg/min for untrained individuals, 45-60 for trained athletes, and up to 80+ for elite endurance athletes.

Q3: How can I improve my VO2max?
A: Regular aerobic exercise, especially high-intensity interval training, can significantly improve VO2max over time.

Q4: Does age affect VO2max?
A: Yes, VO2max typically declines about 1% per year after age 25, though regular exercise can slow this decline.

Q5: Are there other field tests for VO2max?
A: Yes, other common tests include the 1.5-mile run test, the Rockport walking test, and the Astrand cycle test.