VO₂max.io

Free fitness test calculator

Beep test and Cooper test calculator

Type in your result from the beep test or the Cooper 12-minute run. See your estimated VO₂ max and how it compares with other people of your age and sex.

20 m multistage shuttle run (bleep test, PACER). Use the last level announced before you stopped.
Heart problems? Check with a doctor before hard intervals or a maximal test if you have heart problems. Stop if you feel chest pain or dizziness.

How the numbers are worked out

  • Beep test: each level has a set running speed: 8 + 0.5 × level, in km/h. Léger's 1988 formula turns that speed into VO₂ max. For adults (18 and over) it is VO₂ max = 6.0 × speed − 27.4. For children and teens, age is part of the formula.
  • Cooper test: VO₂ max = (metres − 504.9) / 44.73, from Cooper's 1968 study.
  • Rating: your value is compared with lab treadmill tests of men and women aged 20–79 in the FRIEND registry (2015). See all numbers on VO₂ max by age.

Beep test versions differ a little in how many shuttles each level has. The formula only uses the level, so the shuttle number is shown but does not change the result. More about the run: Cooper test guide. Other methods: VO₂ max calculator.

More interval tools

Interval timer

Set your own work, rest and rounds.

Norwegian 4×4

4 × 4 min hard, 3 min easy.

30/30 intervals

Run 30 s, walk 30 s.

Tabata 20/10

8 × 20 s all-out, 10 s rest.

HIIT twice a week

Two 20-minute sessions.

HIIT exercises at home

No equipment, with timer.

FAQ

Is the beep test result the same as a lab VO₂ max?

No. It is an estimate from your running speed. In Léger's adult study the estimate was typically within about 4–5 ml/kg/min of the lab value.

Which beep test level is good?

That depends on your age and sex. The calculator compares your result with people your age, which says more than a single level.

Does the shuttle number matter?

Not for this formula. It uses the last level you reached.

Sources

  1. Léger LA, Mercier D, Gadoury C, Lambert J. The multistage 20 metre shuttle run test for aerobic fitness. J Sports Sci 1988;6(2):93–101. doi:10.1080/02640418808729800
  2. Léger L, Gadoury C. Validity of the 20 m shuttle run test with 1 min stages to predict VO2max in adults. Can J Sport Sci 1989;14(1):21–26. PubMed 2924218
  3. Cooper KH. A means of assessing maximal oxygen intake. JAMA 1968;203(3):201–204. doi:10.1001/jama.1968.03140030033008
  4. Kaminsky LA, Arena R, Myers J. Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database. Mayo Clin Proc 2015;90(11):1515–1523, Table 3. doi:10.1016/j.mayocp.2015.07.026 (free: PMC4919021)

Last updated: October 24, 2026. Written with AI assistance.