VO2max & MAS Calculator (Cooper Test)
Get your maximal aerobic speed (MAS) and VO2max from a Cooper test, a 6-minute test or a stage test, plus your training paces.
After a good warm-up, run as far as you can in 6 minutes. This is the closest test to MAS. MAS ≈ distance (m) ÷ 100.
Your MAS
14.0 km/h
Pace at MAS
4:17 /km
6:54 /mi
Estimated VO2max
49 ml/kg/min
Estimate: VO2max ≈ 3.5 × MAS (ml/kg/min).
Your training paces
| % MAS | Speed | Pace /km | Pace /mi | 200 m | 400 m | Use |
|---|---|---|---|---|---|---|
| 105 % | 14.7 km/h | 4:05 | 6:34 | 0:49 | 1:38 | Short intervals (30/30) |
| 100 % | 14.0 km/h | 4:17 | 6:54 | 0:51 | 1:43 | Short intervals (200–400 m) |
| 95 % | 13.3 km/h | 4:31 | 7:16 | 0:54 | 1:48 | 800–1000 m intervals · 5K pace |
| 90 % | 12.6 km/h | 4:46 | 7:40 | 0:57 | 1:54 | Long intervals · 10K pace |
| 85 % | 11.9 km/h | 5:03 | 8:07 | 1:01 | 2:01 | Threshold · half marathon pace |
| 80 % | 11.2 km/h | 5:21 | 8:37 | 1:04 | 2:09 | Marathon pace (trained runner) |
| 70 % | 9.8 km/h | 6:07 | 9:51 | 1:13 | 2:27 | Steady endurance |
| 65 % | 9.1 km/h | 6:36 | 10:37 | 1:19 | 2:38 | Easy running |
Estimated race times
5K · 93 %
23:02
10K · 89 %
48:09
Half marathon · 84 %
1:47:38
Marathon · 78 %
3:51:50
For a runner trained for the distance. Without specific endurance training, expect slower times, especially for the half and full marathon.
Frequently asked questions
What is maximal aerobic speed (MAS)?
MAS is the running speed at which your oxygen uptake reaches its maximum (VO2max). You can hold it for about 4 to 8 minutes. Coaches use it as a reference to set training paces as a percentage.
How do I calculate my VO2max with the Cooper test?
Run as far as you can in 12 minutes. Your MAS is about distance (m) ÷ 200, and VO2max ≈ 3.5 × MAS. For example, 2,800 m in 12 minutes gives a MAS of 14 km/h and a VO2max of about 49 ml/kg/min.
What is a good VO2max for a runner?
Recreational runners often sit between 40 and 55 ml/kg/min. Well-trained amateurs are often above 55, and elite distance runners above 70. Age, sex and training all play a role.
What percentage of MAS can I hold in a race?
A trained runner usually holds about 90% of MAS over 10K, 82–87% over a half marathon and 75–82% over a marathon. The better your endurance, the higher the share you can sustain.