Estimate VO2 max from a test.
The Cooper test asks you to cover as much ground as possible in twelve minutes, and the distance maps almost linearly onto maximal oxygen uptake because sustaining a higher pace for that duration requires a higher oxygen delivery rate. Dividing the resulting VO2 max by 3.5 converts it to METs, the multiple of resting metabolism used in exercise prescription and cardiac rehabilitation.
Cooper 12-minute equation
VO2 max = (distance in metres - 504.9) / 44.73
MET conversion
Maximum METs = VO2 max / 3.5
Educational estimate only. Not medical advice — discuss results with a qualified clinician before changing treatment, medication or exercise.
A measured 400 m track is ideal because lap counting is exact. A treadmill overstates distance slightly, and GPS on a winding route understates it.
It is a maximal effort and is not appropriate for untrained people, anyone with known cardiac disease or those returning from illness without clearance. Submaximal alternatives such as the Rockport walk test exist for that reason.
Field estimates typically fall within about ten to fifteen percent of a laboratory gas-exchange measurement, which is adequate for tracking your own change over time.