About this tool
Estimate VO₂ max — maximum aerobic capacity in mL of oxygen per kg of body weight per minute — from the distance covered in a 12-minute all-out run on flat ground.
Formula
VO₂max = (distance_meters − 504.9) / 44.73
Worked example
2,400 m in 12 min → VO₂ max ≈ 42.4 mL/(kg·min) (above average).
Notes
Reference ranges (men 20–29): excellent ≥ 56, good 47–55, average 38–46, low ≤ 32. Women run 5–10 % lower at each tier.