What is a good VO2 max?

For a 30-year-old male: 44+ is good, 51+ is excellent, 56+ is superior. For females, the equivalent levels are about 6–8 mL/kg/min lower at each tier.

Yes. Endurance training can raise VO2 max by 15–25% in untrained individuals. Genetic ceilings vary widely.

VO2 Max Calculator

Quick answer: Enter your 1.5-mile run time, age, and sex to estimate VO2 max and cardio fitness rating.

Estimate your VO2 max — the maximum oxygen your body can use during exercise — from a 1.5-mile timed run using the Cooper formula: VO2max = 483/time + 3.5 (mL/kg/min). Compare your result to age- and sex-specific norms.

Last reviewed: April 2026Report an error

1.5-mile run time

Age

Sex

Estimated VO₂ Max

45.5 mL/kg/min

Cooper 1.5-mile test estimate: 45.5 mL/kg/min. For age 30 male: Good.

VO₂ Max

45.5 mL/kg/min

Rating

Good

How to Use This VO2 Max Calculator

1Warm up, then run 1.5 miles as fast as possible.
2Enter the time in minutes and seconds.
3Enter your age and sex.
4Read your estimated VO2 max and rating (Poor → Superior).

Frequently Asked Questions

: For a 30-year-old male: 44+ is good, 51+ is excellent, 56+ is superior. For females, the equivalent levels are about 6–8 mL/kg/min lower at each tier.
: Yes. Endurance training can raise VO2 max by 15–25% in untrained individuals. Genetic ceilings vary widely.

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VO2 Max Calculator

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