VO2 Max Calculator
Estimate your maximal oxygen uptake (aerobic capacity) using standard fitness assessment methods.
Simplest method. Requires measuring your pulse while at complete rest (e.g., morning).
Ready to Calculate
Enter your test data to get your VO2 Max estimate and fitness rating.
Complete Guide to VO2 Max and Cardiovascular Fitness
VO2 Max is the gold standard measurement of cardiovascular fitness and aerobic endurance. Understanding your VO2 Max helps you train smarter and track improvements in your aerobic capacity.
What is VO2 Max?
VO2 Max (maximal oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). The higher your VO2 Max, the more efficiently your cardiovascular system delivers oxygen to your muscles, allowing you to sustain higher-intensity exercise for longer periods.
VO2 Max Calculation Methods
Resting Heart Rate Method
Quick estimate based on age and resting heart rate.
VO2max = 15.3 × (MHR ÷ RHR)Cooper 12-Min Run Test
Run as far as possible in 12 minutes.
VO2max = (distance m - 504.9) ÷ 44.731.5-Mile Run Test
Run 1.5 miles (2.4 km) as fast as possible.
VO2max = 483 ÷ time + 3.5VO2 Max Norms by Age and Gender
Compare your result to these age-adjusted norms. Also check your BMR (Basal Metabolic Rate) for a complete fitness picture.
Men (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20-29 | <38 | 38-43 | 44-51 | 52-56 | >56 |
| 30-39 | <35 | 35-40 | 41-48 | 49-54 | >54 |
| 40-49 | <32 | 32-37 | 38-44 | 45-51 | >51 |
| 50-59 | <28 | 28-33 | 34-40 | 41-47 | >47 |
| 60+ | <24 | 24-29 | 30-36 | 37-43 | >43 |
Women (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20-29 | <32 | 32-37 | 38-44 | 45-50 | >50 |
| 30-39 | <28 | 28-33 | 34-40 | 41-46 | >46 |
| 40-49 | <25 | 25-30 | 31-37 | 38-43 | >43 |
| 50+ | <22 | 22-27 | 28-34 | 35-40 | >40 |
Why VO2 Max Matters
Longevity Predictor
Research shows VO2 Max is one of the strongest predictors of all-cause mortality—even more than smoking, diabetes, or high blood pressure.
Athletic Performance
Elite endurance athletes typically have VO2 Max values of 70-85 ml/kg/min. Even modest improvements boost race times significantly.
Heart Health
Higher VO2 Max indicates a stronger, more efficient cardiovascular system with lower risk of heart disease.
Training Efficiency
Knowing your VO2 Max helps determine optimal training zones for maximum improvement.
How to Improve Your VO2 Max
- High-Intensity Interval Training (HIIT): 4-6 intervals of 3-5 minutes at 90-95% max heart rate with equal rest periods
- Threshold Training: Sustained efforts at 85-90% max heart rate for 20-40 minutes
- Long Slow Distance: Build your aerobic base with 60-90 minute runs at 60-70% max heart rate
- Consistency: Train 3-5 times per week; improvements take 6-12 weeks to become noticeable
- Weight Management: Lower body weight = higher VO2 Max (since it's measured per kg)
- Altitude Training: Training at elevation increases red blood cell production
Frequently Asked Questions
What is a good VO2 Max score?
For most adults, a VO2 Max of 40-45 ml/kg/min is "good." Athletes typically range from 50-60, while elite endurance athletes can exceed 70. Any score above your age-group average indicates above-average cardiovascular fitness.
How accurate are these estimation methods?
Field tests like the Cooper test are typically within ±5-10% of laboratory measurements. The resting heart rate method is less accurate but provides a quick baseline. For the most accurate result, consider a lab test with a metabolic cart.
Can I improve my VO2 Max at any age?
Yes! While VO2 Max naturally declines with age (about 1% per year after 25), regular training can slow or even reverse this decline. Studies show people in their 60s and 70s can improve VO2 Max by 10-20% with proper training.
How often should I test my VO2 Max?
Every 8-12 weeks is ideal. This gives your body enough time to adapt to training. Testing too frequently may not show meaningful changes and can be demotivating.
Why is my VO2 Max lower than my fitness watch says?
Fitness watches estimate VO2 Max using algorithms based on heart rate and pace data. These can be 5-15% off from actual values. Use them for tracking trends, not absolute numbers.