1. What is VO2 Max?

VO2 max 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 12-Minute Run Test Work?

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

Where:

• \( distance \) — Distance covered in 12 minutes (meters)
• The equation converts running performance to oxygen consumption

Explanation: The test measures how far you can run in 12 minutes, which correlates with your aerobic capacity.

3. Importance of VO2 Max Measurement

Details: VO2 max is a strong predictor of endurance performance and overall cardiovascular health. Higher values indicate better aerobic fitness.

4. Using the Calculator

Tips: Perform the 12-minute run test on a track or measured course. Run as far as possible in 12 minutes and enter the distance in meters.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 12-minute run test?
A: It provides a good estimate (about 90% accuracy) compared to lab tests, though individual variations exist.

Q2: What are typical VO2 max values?
A: Average sedentary person: 30-40 mL/kg/min; Athletes: 50-70+ mL/kg/min; Elite endurance athletes: 80+ mL/kg/min.

Q3: Can I improve my VO2 max?
A: Yes, through regular aerobic training, especially high-intensity interval training (HIIT).

Q4: What factors affect VO2 max?
A: Age, gender, genetics, training status, altitude, and body composition all influence VO2 max.

Q5: Are there other field tests for VO2 max?
A: Yes, including the 1.5-mile run test, beep test, and Rockport walking test.