VO₂ Max Estimator

Estimate your aerobic fitness (VO₂ Max) via three methods: Cooper 12-Minute Run, Rockport 1-Mile Walk, or a Non-Exercise Questionnaire.

Instructions & Tools Needed

Complete as fast as possible:

  • Run continuously for 12 minutes on a measured track or safe course.
  • Tools:
    • Stopwatch or timer
    • Measured track (400m lap) or GPS device

After 12 minutes, record your total distance covered.

Instructions & Tools Needed

Walk one mile (1.6 km) as quickly as you can. Immediately record your:

  • Completion time (minutes)
  • Heart rate (beats per minute)

Tools:

  • Timer or stopwatch
  • Measured course (1 mile)
  • Heart rate monitor or manual pulse check
  • Scale for weight
Instructions & Tools Needed

Answer these questions without performing exercise:

  • Calculate your BMI (weight in kg ÷ height in m²).
  • Rate your weekly activity level:
    • 1 = Sedentary (little or no exercise)
    • 2 = Light (1–3 days/week of light exercise)
    • 3 = Moderate (3–5 days/week of moderate exercise)
    • 4 = Active (6–7 days/week of hard exercise)
    • 5 = Very Active (twice/day training or heavy manual labor)