LongevityLab

VO2 Max Estimator

Approximate your VO2 max from the Cooper 12-minute run/walk test. Estimate only — gas-exchange lab testing is the gold standard.

Mile = 1609 m. Most adults: 1800–2800m. Trained athletes: 2800m+.

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How to run the Cooper test

  1. Warm up 10 minutes (easy jog or brisk walk).
  2. Find a flat measured loop (400m track ideal) or use GPS.
  3. Cover as much distance as possible in 12 minutes. Pace evenly — most fail by starting too fast.
  4. Cool down 5 minutes.
  5. Re-test every 8–12 weeks to track aerobic fitness change.

Why VO2 max matters for longevity

VO2 max — your body's maximum oxygen utilization — is the single best fitness predictor of all-cause mortality. A 2018 JAMA Network Open cohort showed that going from "low" to "high" cardiorespiratory fitness halved 10-year mortality risk, with no upper ceiling on benefit (Mandsager et al.).

Frequently Asked Questions

What is a good VO2 max?

It depends on age and sex, but broadly: for men, ~35–45 ml/kg/min is above average and 50+ is excellent; for women, ~30–38 is above average and 45+ is excellent. What matters most for longevity is moving out of the lowest fitness quartile — that is where the mortality benefit is largest.

How does VO2 max affect longevity?

VO2 max is the single best fitness predictor of all-cause mortality. A 2018 JAMA Network Open cohort found that going from low to high cardiorespiratory fitness roughly halved 10-year mortality risk, with no observed upper ceiling on benefit.

How accurate is the Cooper 12-minute test?

The Cooper test estimates VO2 max from how far you run in 12 minutes. It is a well-validated field estimate — typically within a few ml/kg/min of lab testing — and is most reliable when you pace evenly and run on flat, measured ground.

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