If you don’t have access to stationary bike that measures watts, or you would prefer to test your Vo2 max via running/walking, you can use the Cooper Run-Walk test method. To perform the Cooper Run-Walk test, you need a method to track distance and time.

By proceeding with this test, you acknowledge that you have read and agree to the terms of the Medical Disclaimer, which is located at the bottom of the homepage. Failure to review the disclaimer does not exempt you from its terms.

1. Start with a 5-10 minute warm up. 
2. Next, your goal is to cover as much distance as you can in 12 minutes. You can start with running or jogging, and you can walk for a bit it you get tired, and can begin running or jogging later on if you feel recovered. Smartphones and smart watches can be used to track distance and time if you’d like to perform the test outdoors. Alternatively, you can use a treadmill. 
3. Then, enter your information in the fields below to receive a Vo2 Max estimate based on your performance.