1. What is VO2 Max?

VO2 max represents the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min) and is considered the gold standard for measuring cardiovascular fitness.

2. How Does the 12-Minute Run Test Work?

The calculator uses the following equation derived from the Cooper test:

Where:

• \( distance_{12min} \) — Distance covered in 12 minutes (meters)

Explanation: This equation estimates VO2 max based on how far you can run in 12 minutes, with the assumption that better cardiovascular fitness allows you to cover more distance.

3. Importance of VO2 Max Measurement

Details: VO2 max is a strong predictor of aerobic endurance and overall health. Higher VO2 max values are associated with reduced risk of cardiovascular disease and all-cause mortality.

4. Using the Calculator

Tips:

• Perform the test on a standard 400m track for accurate distance measurement
• Run at a steady, maximal effort pace for the full 12 minutes
• Measure the exact distance covered (in meters) after 12 minutes
• Enter this distance in the calculator

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 12-minute run test compared to lab testing?
A: While not as precise as laboratory VO2 max testing with gas analysis, the 12-minute run test provides a reasonable estimate (±10-15%) for most healthy individuals.

Q2: What are typical VO2 max values?
A: Average values range from 30-45 mL/kg/min for untrained individuals, 45-60 for trained athletes, and up to 70+ for elite endurance athletes.

Q3: How often should I test my VO2 max?
A: Every 8-12 weeks is sufficient to track fitness improvements. More frequent testing may not show meaningful changes.

Q4: Can I use this for walking instead of running?
A: The equation is most accurate for running. For walking tests, different equations should be used.

Q5: How does Orange Theory use VO2 max?
A: Orange Theory uses heart rate-based estimates of VO2 max to personalize workout intensity and track fitness progress over time.