2.4 km Run VO2 Max Calculator

Calculate your VO2 max

Why 2.4 km rather than 1.5 miles?

The underlying test is identical. The difference is convention: English-speaking regions (US, UK outside the armed forces, Canada, Australia) tend to use 1.5 miles; metric regions typically use 2.4 km. The formula was derived on a population that included both — George et al.'s 1993 validation paper explicitly discussed both distances — and the constant of 2,414 meters (1.5 miles exactly) vs. 2,400 meters (2.4 km) changes predicted VO2 max by only about 0.05 ml/kg/min.

For record-keeping with metric-native athletes (most of Europe, most of Asia, most of South America), using 2.4 km avoids awkward mile conversions and keeps all split times and pacing calculations in kilometers.

Protocol

1. Choose a flat measured course. A 400-meter track × 6 laps is 2,400 m exactly. Any flat road/trail loop with a confirmed distance also works.
2. Warm up for 10–15 minutes with easy running and a few short strides.
3. Run 2.4 km as fast as possible with even pacing. Plan 400m splits around your goal pace. A 12:00 goal = 2:00 per 400m; 9:00 goal = 1:30 per 400m.
4. Record your finishing time to the nearest second. Convert to decimal minutes (e.g., 11:30 → 11.5, 9:45 → 9.75) and enter it in the calculator.
5. Cool down with 5–10 minutes of easy jogging or walking.

Accuracy

Because the formula is identical to the 1.5-mile run, accuracy is identical: correlation r ≈ 0.87 with directly measured VO2 max and standard error of estimate around 3.0–3.5 ml/kg/min. This is among the highest accuracy tiers available from a field test — comparable to the Cooper 12-minute run and substantially tighter than walking, step, or non-exercise methods.

The same caveats apply:

• Pacing matters — uneven splits cost 5–15 seconds.
• Weather affects result (heat, wind, altitude).
• Requires ability to sustain near-maximal effort for 9–15 minutes.

Reference times

Military and institutional use

Variants of the 2.4 km run are used for fitness standards in militaries and institutions worldwide:

• Finnish Defence Forces — 12 minutes or 2.4 km Cooper variant, annual for all personnel.
• Singapore Armed Forces — 2.4 km run, part of IPPT (Individual Physical Proficiency Test).
• Indian Armed Forces — 2.4 km run in physical efficiency tests for recruitment.
• Royal Thai Air Force and many other Asian-Pacific militaries — 2.4 km is a standard element.

Note: institutional scoring tables often translate 2.4 km time directly into a 100-point pass/fail scale rather than a VO2 max estimate. The calculator on this site returns the underlying VO2 max value regardless.

When to use a different test

• You're training in miles. Use the 1.5-mile run — identical test, imperial units.
• You want fixed time rather than fixed distance. The Cooper 12-minute run lets you focus on effort rather than pacing a distance.
• You can't sustain running for 10+ minutes. Try the Rockport walk.

Frequently asked questions

What is the 2.4 km run VO2 max formula?

VO2 max (ml/kg/min) = 483 / time(min) + 3.5. The same equation as the 1.5-mile run, because the two distances are nearly identical (2.4 km = 1.491 mi). A 10:00 finish predicts 51.8 ml/kg/min.

Is the 2.4 km test the same as the 1.5-mile test?

Yes for all practical purposes. The two distances differ by 0.6% (14 m), a difference smaller than the formula's inherent measurement error. Results are interchangeable.

What is a good 2.4 km time?

For a 30-year-old man: 13:00 is ~50th percentile (Average), 11:30 is ~65th (Good), 10:30 is ~80th (Excellent). For a 30-year-old woman: 14:00 is ~50th, 12:30 is ~75th (Good), 11:00 is ~90th (Excellent).

Is the 2.4 km test used in militaries?

Widely. The Finnish Defence Forces, Singapore Armed Forces, Indian Armed Forces, and many other militaries and institutions use the 2.4 km (or 1.5-mile) run as the standard aerobic fitness test.

Does altitude affect my 2.4 km time?

Yes — VO2 max drops about 1% per 100 m above 1,500 m elevation. At 2,500 m, expect 10–12% slower times than at sea level. For consistent testing, retest at the same altitude.