How it's calculated
Cooper: VO₂max = (d − 504.9) ÷ 44.73 Rockport: 132.853 − 0.0769w − 0.3877a + 6.315s − 3.2649t − 0.1565·HR
d = 12-min run distance (m); w = weight (lb), a = age, s = 1 male / 0 female, t = 1-mile walk time (min), HR = ending heart rate. Result in mL/kg/min.
Common questions
Which test should I use?
The Cooper run suits fit people who can run hard for 12 minutes, while the Rockport walk is gentler and works for beginners or older adults.
What's a good VO2 max?
It varies by age and sex, but values above 40 ml/kg/min are generally solid for adults. The tool places you on the Cooper Institute and ACSM tables.