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VO2max estimates
How to measure vo2max estimates correctly, the published reference values (Kline GM et al., "Estimation of VO2max from a one-mile track walk" (Med Sci Sports Exerc 1987); Cooper 1968), and what your own number does — and does not — say.
How to measure it
Two field estimates: (1) the Cooper 12-minute run (see the Cooper page); (2) the Rockport 1-mile walk test — walk one mile as fast as you can, note the time and your finishing heart rate.
Published reference
Rockport walk formula (Kline et al. 1987): VO2max = 132.853 − 0.0769 × weight(lb) − 0.3877 × age + 6.315 × sex (men = 1, women = 0) − 3.2649 × time(min) − 0.1565 × heart rate. Max heart rate estimate: 220 − age (crude; individual variation is about ±12 beats).
Source: Kline GM et al., "Estimation of VO2max from a one-mile track walk" (Med Sci Sports Exerc 1987); Cooper 1968 · checked 2026-09-03
Your number
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Both formulas are population estimates, not measurements. A lab test with gas analysis is the only measurement.
Reference values describe populations, not you. Your own trend — same test, same method, month after month — is the comparison that actually matters.
Frequently asked questions
How is vo2max estimates measured?
Two field estimates: (1) the Cooper 12-minute run (see the Cooper page); (2) the Rockport 1-mile walk test — walk one mile as fast as you can, note the time and your finishing heart rate.
What is a good vo2max estimates result?
Rockport walk formula (Kline et al. 1987): VO2max = 132.853 − 0.0769 × weight(lb) − 0.3877 × age + 6.315 × sex (men = 1, women = 0) − 3.2649 × time(min) − 0.1565 × heart rate. Max heart rate estimate: 220 − age (crude; individual variation is about ±12 beats).
What if my vo2max estimates result is outside the reference?
Both formulas are population estimates, not measurements. A lab test with gas analysis is the only measurement. A single number outside a population reference is a data point, not a diagnosis — but symptoms are always a clinician's business.
Resting heart rate
American Heart Association
Cooper 12-minute run
Cooper KH, "A means of assessing maximal oxygen intake" (JAMA 1968); formula as published.
Push-ups
American College of Sports Medicine test description; Cooper Institute FITNESSGRAM
Plank hold
McGill SM, "Core training: evidence translating to better performance" (2010)
Grip strength
JAMAR test protocol; population reference values as reviewed in published handgrip normative studies
The trend beats the table
TempoLife stores your resting heart rate and workouts over time, so re-tests read as a trend, not a verdict.