1. What is VO2 Max?

VO2 Max (maximal oxygen uptake) is the maximum rate of oxygen consumption measured during incremental exercise. It's a key indicator of cardiovascular fitness and aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the Cooper test formula for running:

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 aerobic capacity based on how far you can run in 12 minutes, with better runners covering more distance and thus having higher VO2 max.

3. Importance of VO2 Max

Details: VO2 Max is considered the gold standard for measuring cardiovascular fitness. Higher values indicate better aerobic endurance and are associated with reduced risk of cardiovascular disease.

4. Using the Calculator

Tips: For accurate results, run as far as possible in 12 minutes on a track or measured course. Enter the total distance in meters. The test should be performed at maximal effort.

5. Frequently Asked Questions (FAQ)

Q1: What is a good VO2 Max score?
A: Average values range from 30-40 for untrained individuals, 40-50 for trained athletes, and 50+ for elite endurance athletes.

Q2: How accurate is the Cooper test?
A: It provides a reasonable estimate (±5-10%) for most people, though laboratory testing is more precise.

Q3: Can I use this for walking?
A: No, this formula is specifically for running. Walking tests use different equations.

Q4: How can I improve my VO2 Max?
A: High-intensity interval training (HIIT) and endurance training are most effective for increasing VO2 Max.

Q5: Does age affect VO2 Max?
A: Yes, VO2 Max typically declines with age at about 1% per year after age 25, though training can slow this decline.