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BiologicalX

Cardio

VO2 Max Estimator: Cooper, Rockport, Resting HR Methods

VO2 max estimator using Cooper 12-minute run, Rockport 1-mile walk, or resting heart rate. Cross-compare protocols and age-norm against published percentiles.

Parameters

Cooper 12-min run

Rockport 1-mile walk

Uth-Sorensen (HRrest method)

Cooper run

- ml/kg/min

Rockport walk

- ml/kg/min

Uth-Sorensen

- ml/kg/min

Age-adjusted percentile

-

Fitness band (age + sex matched)

-

Cooper Institute / ACSM norms. A 10 ml/kg/min gap translates to roughly 15% higher all-cause mortality risk in cohort studies. Improvements of 3-6 ml/kg/min are realistic over 6 months of zone-2 + VO2-interval work.