Estimate your VO2 max from the Cooper 12-minute run test. Enter the distance you ran and your age to see your aerobic fitness level.
VO2 max is the maximum rate of oxygen your body can use during intense exercise. It's considered the gold standard for measuring aerobic fitness. Higher values indicate better cardiovascular fitness.
The Cooper 12-minute run test correlates well with laboratory VO2 max testing (r ≈ 0.90). It's a practical field test, though results can be affected by motivation, pacing, weather, and terrain.
High-intensity interval training (HIIT) is the most effective way to improve VO2 max. Consistent aerobic exercise at Zone 3–4 intensity, 3–5 times per week, can increase VO2 max by 10–20% over several months.