Estimate VO₂ Max
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Aerobic capacity

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How the Estimate VO₂ Max Calculator works

VO₂ max is the highest rate at which your body can use oxygen during intense exercise. This tool estimates VO₂ max from several common field methods. Enter the values for the method you choose; results update instantly. Formulas used:

  • Resting heart rate: VO₂max = 15.3 × (MHR / RHR) with MHR = 208 − 0.7 × age. If you enter RHR in 20‑second counts, we convert to bpm.
  • 1‑mile walk (Rockport): VO₂max = 132.853 − 0.0769×weight(lb) − 0.3877×age + 6.315×sex − 3.2649×time(min) − 0.1565×HR; sex = 1 for males, 0 for females. Pulse in beats per 10 s is converted to bpm.
  • 3‑minute step (Queen’s College): men VO₂max = 111.33 − 0.42×HR; women VO₂max = 65.81 − 0.1847×HR, HR from 15‑second count ×4.
  • 1.5‑mile run (Cooper): VO₂max = 483 / time(min) + 3.5.
  • Rowing 2000 m: from 500 m pace we estimate average power and use VO₂ ≈ 3.5 + 12.24 × (W / body‑mass). A small adjustment accounts for training level.

Tips

  • Use recent values measured under similar conditions.
  • These are estimates; laboratory testing with gas analysis is the gold standard.
  • Track changes over time rather than a single absolute value.

FAQs

What is VO₂ max?
VO₂ max is the maximum amount of oxygen your body can utilize per minute per kilogram of body mass during intense exercise. Higher values generally reflect better aerobic fitness.
VO₂ max calculator
Choose a method above (resting HR, 1‑mile walk, 3‑minute step, 1.5‑mile run, or 2000 m row) and enter your data. The calculator updates live and displays VO₂ max in ml/kg/min.
VO₂ max test
Laboratory tests use a treadmill/ergometer with a mask to directly measure oxygen uptake. Field tests provide practical estimates you can repeat to monitor progress.
How to calculate VO₂ max?
Use one of the validated field equations implemented here. For example, with resting HR we compute VO₂max = 15.3 × (208 − 0.7×age)/RHR.
How do I calculate VO₂ max with resting heart rate?
Measure resting HR (preferably upon waking). Enter your age and resting HR. We estimate max HR from age and apply the Uth formula: 15.3 × (MHR/RHR).
Why is VO₂ max an important indicator?
It correlates with endurance performance and overall cardiorespiratory fitness. Higher VO₂ max is generally linked to lower cardiovascular risk.
What is my VO₂ max with a resting heart rate of 60 and age 30?
Using MHR = 208 − 0.7×30 = 187 bpm, VO₂max ≈ 15.3 × (187/60) ≈ 47.7 ml/kg/min.
How can I increase my VO₂ max?
Build consistent aerobic volume, include intervals near VO₂ max pace (e.g., 3–5 min repeats), and add tempo/threshold work. Allow recovery and progress gradually.
How do I estimate my VO₂ max?
Pick the field test you can perform safely and accurately record time and/or heart rate. Enter your data here for an instant estimate.
What is the 80/20 rule for VO₂ max?
Polarized training suggests ~80% of sessions at low intensity and ~20% at higher intensity. This distribution often improves aerobic capacity efficiently.
What is a good VO₂ max by age?
“Good” varies by sex and sport. Broadly, mid‑30s ml/kg/min is typical for untrained adults, 40–50 for recreationally fit, and 60+ for well‑trained endurance athletes.
How do you predict VO₂ max from 1 and 1.5 mile runs?
For the 1.5‑mile run we use the Cooper formula: VO₂max = 483 / time(min) + 3.5. For a 1‑mile walk use the Rockport equation with time, HR, age, sex, and weight.