Running VO2max Calculator
From Race Result
Estimate VO2max from a race distance and time (Jack Daniels VDOT)
Cooper 12-Min Run Test
Estimate VO2max from distance covered in 12 minutes
Formula
Daniels: VO2max = VO2(v) / %VO2max | VO2(v) = -4.6 + 0.182258v + 0.000104v² | Cooper: VO2max = (d - 504.9) / 44.73
Frequently Asked Questions
How is VO2max estimated from running?
The Jack Daniels VDOT formula uses your race distance and time to estimate VO2max. It accounts for the percentage of VO2max you can sustain over different durations. Shorter races use a higher percentage of VO2max than longer ones.
What is a good VO2max for runners?
For males: 36-44 is average, 44-52 is good, 52-60 is excellent, 60+ is elite. For females: 30-38 is average, 38-46 is good, 46-56 is excellent, 56+ is elite. Elite marathon runners typically have VO2max values of 70-85.
How accurate is VO2max from a race result?
The Jack Daniels formula is quite accurate (within 2-3 ml/kg/min of lab testing) for well-paced race efforts from 1500m to marathon. It is less accurate for undertrained runners or poorly paced races.