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+.

Zone 2 icon
Build VO2 max with Zone 2 + intervalsZone 2 Longevity Coach combines aerobic base + targeted high-intensity work.
Get

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.).

Related