How to Measure Your VO2 Max (Without Fancy Devices)

And Why It’s One of the Most Important Longevity Markers

What Is VO2 Max?

VO2 max is the maximum amount of oxygen your body can use during intense exercise. It reflects how well your heart, lungs and muscles deliver and use oxygen to create energy (ATP).

Longevity scientists consider VO2 max one of the strongest predictors of healthspan and lifespan.

Higher VO2 max means:

• Lower risk of cardiovascular disease
• Better metabolic health
• Improved energy, sleep and physical performance

And importantly:
VO2 max is highly trainable at any age.

Do You Need Fancy Lab Equipment?

Professional VO2 max testing usually involves:

• A treadmill or stationary bike
• A metabolic cart
• A face mask that measures oxygen intake and CO₂ output
• Heart rate monitoring

These are designed for athletes, clinical testing and high-performance physiology.

For everyday people, simpler field tests like the Cooper Test provide an accurate enough estimate to understand your fitness and track your progress.

How to Measure VO2 Max Without Equipment (Cooper 12-Minute Test)

Step 1: Warm Up
10–15 minutes of light jogging.

Step 2: Run or Walk for 12 Minutes
Run for 12 minutes at a steady pace you can sustain. The goal is to cover as much distance as you comfortably can in that time frame, without pushing into pain or overexertion.

If full running feels too strenuous, jog lightly at a pace that feels manageable for your body.

Step 3: Record Your Distance

Step 4: Estimate Your VO2 Max

Kilometers:
VO2 max = (22.351 × km) – 11.288

Miles:
VO2 max = (35.97 × miles) – 11.29

Cooper Test 12-Minute Distance Benchmarks

Age Group	Excellent	Above Average	Average	Below Average	Poor
Men 20–29	> 2800 m	2400–2800 m	2200–2399 m	1600–2199 m	< 1600 m
Women 20–29	> 2700 m	2200–2700 m	1800–2199 m	1500–1799 m	< 1500 m
Men 30–39	> 2700 m	2300–2700 m	1900–2299 m	1500–1999 m	< 1500 m
Women 30–39	> 2500 m	2000–2500 m	1700–1999 m	1400–1699 m	< 1400 m
Men 40–49	> 2500 m	2100–2500 m	1700–2099 m	1400–1699 m	< 1400 m
Women 40–49	> 2300 m	1900–2300 m	1500–1899 m	1200–1499 m	< 1200 m
Men 50+	> 2400 m	2000–2400 m	1600–1999 m	1300–1599 m	< 1300 m
Women 50+	> 2200 m	1700–2200 m	1400–1699 m	1100–1399 m	< 1100 m

VO₂ Max Benchmark Table (mL/kg/min)

If you calculate your VO₂ max using the formula above, compare your number here.

Men

Age	Excellent	Good	Above Average	Average	Below Average	Poor
20–29	> 52	47–51	42–46	37–41	33–36	< 33
30–39	> 49	44–48	40–43	35–39	31–34	< 31
40–49	> 46	41–45	37–40	33–36	30–32	< 30
50–59	> 43	39–42	35–38	31–34	27–30	< 27
60+	> 40	36–39	33–35	29–32	25–28	< 25

Women

Age	Excellent	Good	Above Average	Average	Below Average	Poor
20–29	> 49	44–48	39–43	34–38	30–33	< 30
30–39	> 45	40–44	36–39	32–35	28–31	< 28
40–49	> 42	38–41	34–37	30–33	26–29	< 26
50–59	> 39	35–38	32–34	28–31	24–27	< 24
60+	> 36	33–35	30–32	26–29	22–25	< 22

How to Improve Your VO2 Max

Endurance Training
30–60 minutes of moderate continuous effort
Examples: brisk walking, jogging, cycling, swimming

Interval Training
3–4 minutes hard
3 minutes easy
Repeat 4–6 rounds

Sprint Interval Training (SIT)
20–30 seconds all-out
2–4 minutes recovery
Repeat 4–6 times

Improvements typically appear within 6–12 weeks.

Why VO2 Max Matters for Longevity

Increasing your VO2 max helps:

• Strengthen your heart
• Improve lung function
• Enhance metabolic health
• Lower risk of heart disease, diabetes, cancer and stroke
• Improve sleep, energy and overall vitality

It is one of the most actionable and impactful long-term health investments you can make.

Start where you are. Test your baseline. Improve gradually.