Pick a test.
Find your number.
Each test estimates VO2 max from how far or how fast you run. Choose one that fits your space, then repeat it the same way to track progress. Not sure? Use the test finder ↗
Beep test
The beep test is a 20 m shuttle run where the pace increases about every minute until you can no longer reach the line in time. Your score is the last level and shuttle you reached (for example 9.4), which converts to an estimated VO2 max with the Ramsbottom (1988) equation: 3.46 × (L + S ÷ (0.4325 × L + 7.0048)) + 12.2.
- Format
- Paced shuttles
- Duration
- About 5–20 minutes, depending on fitness
Cooper test
The Cooper test asks you to cover as much distance as possible in 12 minutes, ideally on a 400 m track. The distance converts to an estimated VO2 max with Cooper's 1968 equation: VO2 max = 22.351 × distance in km − 11.288.
- Format
- 12 minutes
- Duration
- 12 minutes (plus warm-up)
Yo-Yo test
The Yo-Yo intermittent recovery test is a series of 2 × 20 m shuttle runs at increasing speeds, each followed by 10 seconds of active recovery. It ends when you fail to reach the line in time twice; your result is the total distance, which converts to an estimated VO2 max.
- Format
- Run + recovery
- Duration
- IR1 about 6–20 minutes, IR2 about 5–15 minutes
Balke test
The Balke test is a 15-minute run in which you cover as much distance as possible. Divide the distance in metres by 15 to get your average speed in metres per minute, then VO2 max = 0.172 × (speed − 133) + 33.3.
- Format
- 15 minutes
- Duration
- 15 minutes (plus warm-up)
2.4 km test
The 2.4 km (1.5 mile) run test asks you to cover a fixed distance as fast as you can. Your time in minutes converts to an estimated VO2 max: VO2 max = 483 ÷ time + 3.5.
- Format
- Fixed distance
- Duration
- About 8–20 minutes
Field tests estimate VO2 max; they are not a laboratory measurement of oxygen consumption, and they are strenuous. Check with a doctor first if you have a health condition.