VO2 max targets and two tests you can do without a lab

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VO2 max — a measure of how much oxygen your body can use during maximum effort, expressed in milliliters per kilogram of body weight per minute — is one of the strongest predictors of long-term health. Andy Galpin sets minimum acceptable levels at 35 ml/kg/min for men and 30 for women, with preferred targets of 55+ for men and 50+ for women. Two field tests can estimate it without lab equipment: the Cooper 12-minute run test (run as far as possible in 12 minutes and enter the distance into a free online calculator), and the Rockport 1-mile walk test (walk one mile, record time and heart rate at the finish, and plug both into a standard calculator). The walk test is suitable for people with knee or back pain that makes running impractical.