The 12-Minute VO2 Max Test

There is a strong correlation between aerobic fitness and lower rates of cardiovascular disease and cancer. VO2 max — the standard metric of aerobic fitness — is regarded by longevity experts like Dr. Peter Attia as a key marker of healthspan. But how do you measure it?

Most rely on their sports watches to calculate it for them. Others go through extensive (and expensive) lab testing. But there’s a simpler way to estimate yours: the Cooper test. 

How to Do It: Get to a flat area (a quarter-mile track is ideal), warm up for 5-10 minutes, start a timer, and run or walk as far as you can in a 12-minute window. After cooling down, take the distance you covered and estimate VO2 max as follows: 

– If you measured miles: VO2 max = (25.97 x miles) – 11.29
– If you measured kilometers: VO2 max = (22.351 x km) – 11.288

The Benchmarks: A measure of 45 is slightly below average for a man between 20-29 and is excellent for a man in his 50s. For a woman, 35 is about average between 20-29 and an excellent in her 50s. 

How to Increase Yours: Add in more cardio sessions per week with most at a slow and steady pace, plus one faster, more challenging one.