Use this accurate VO2 Max calculator to estimate maximal oxygen uptake, and measure your aerobic capacity.
For these calculations, we’ll use the Uth-Sørensen-Overgaard-Pedersen estimation formula:
VO2 Max = 15 × (HRmax ÷ HRrest)
Where:
- HRmax is the maximum heart rate (we’ll use the common estimate of 220 – age)
- HRrest is the resting heart rate
VO2 Max Calculator
| Age | Resting HR | Max HR | Calculated VO2 Max | Fitness Level |
|---|---|---|---|---|
| 25 | 60 bpm | 195 bpm | 48.75 ml/kg/min | Good |
| 25 | 50 bpm | 195 bpm | 58.50 ml/kg/min | Excellent |
| 40 | 65 bpm | 180 bpm | 41.54 ml/kg/min | Good |
| 40 | 55 bpm | 180 bpm | 49.09 ml/kg/min | Very Good |
| 55 | 70 bpm | 165 bpm | 35.36 ml/kg/min | Fair |
| 55 | 60 bpm | 165 bpm | 41.25 ml/kg/min | Good |
| 70 | 75 bpm | 150 bpm | 30.00 ml/kg/min | Fair |
| 70 | 65 bpm | 150 bpm | 34.62 ml/kg/min | Good |
Calculations:
- For age 25, RHR 60:
- HRmax = 220 – 25 = 195
- VO2 Max = 15 × (195 ÷ 60) = 48.75 ml/kg/min
- For age 25, RHR 50:
- HRmax = 220 – 25 = 195
- VO2 Max = 15 × (195 ÷ 50) = 58.50 ml/kg/min
- For age 40, RHR 65:
- HRmax = 220 – 40 = 180
- VO2 Max = 15 × (180 ÷ 65) = 41.54 ml/kg/min
- For age 40, RHR 55:
- HRmax = 220 – 40 = 180
- VO2 Max = 15 × (180 ÷ 55) = 49.09 ml/kg/min
- For age 55, RHR 70:
- HRmax = 220 – 55 = 165
- VO2 Max = 15 × (165 ÷ 70) = 35.36 ml/kg/min
- For age 55, RHR 60:
- HRmax = 220 – 55 = 165
- VO2 Max = 15 × (165 ÷ 60) = 41.25 ml/kg/min
- For age 70, RHR 75:
- HRmax = 220 – 70 = 150
- VO2 Max = 15 × (150 ÷ 75) = 30.00 ml/kg/min
- For age 70, RHR 65:
- HRmax = 220 – 70 = 150
- VO2 Max = 15 × (150 ÷ 65) = 34.62 ml/kg/min
VO2 Max Calculation Formula
The VO2 Max calculation formula can vary depending on the specific method used. One common formula for estimating VO2 Max is the Uth-Sørensen-Overgaard-Pedersen estimation:
VO2 Max = 15 × (HRmax ÷ HRrest)
Where:
- HRmax is the maximum heart rate
- HRrest is the resting heart rate
Another widely used formula is the Cooper test, which estimates VO2 Max based on the distance covered in a 12-minute run:
VO2 Max = (Distance covered in meters – 504.9) ÷ 44.73
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What is VO2 Max
VO2 Max, short for maximal oxygen uptake, is the maximum rate at which an individual can consume oxygen during intense exercise.
It is expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). VO2 Max is considered one of the best indicators of cardiovascular fitness and aerobic endurance.
This measurement reflects the efficiency of your body in:
- Taking in oxygen through the lungs
- Transporting oxygen via the bloodstream
- Utilizing oxygen in the muscles during exercise
A higher VO2 Max generally indicates better cardiovascular fitness and endurance capacity.
How do I calculate my VO2 max?
While the most accurate way to measure VO2 Max is through laboratory testing, there are several methods to estimate it:
- Treadmill or bicycle ergometer tests: These involve gradually increasing exercise intensity while measuring heart rate and workload.
- Field tests: Such as the Cooper 12-minute run test or the Rockport one-mile walk test.
- Heart rate-based calculations: Using formulas that incorporate resting and maximum heart rates.
- Online calculators: Many websites offer VO2 Max calculators based on various estimation methods.
- Wearable devices: Some fitness trackers and smartwatches provide VO2 Max estimates based on your exercise data and heart rate measurements.
What is a good VO2 max for my age?
VO2 Max values typically decrease with age and vary between genders. Here’s a general guideline for “good” VO2 Max values by age and gender:
- 20-29 years: Men: 43-52 ml/kg/min; Women: 33-42 ml/kg/min
- 30-39 years: Men: 39-48 ml/kg/min; Women: 30-38 ml/kg/min
- 40-49 years: Men: 36-44 ml/kg/min; Women: 28-36 ml/kg/min
- 50-59 years: Men: 34-41 ml/kg/min; Women: 26-33 ml/kg/min
- 60+ years: Men: 31-38 ml/kg/min; Women: 24-30 ml/kg/min
These ranges represent “good” to “excellent” fitness levels. Keep in mind that elite athletes often have significantly higher VO2 Max values.
What is a respectable VO2 max?
A respectable VO2 Max can vary depending on factors such as age, gender, and fitness goals. Generally, values falling within the “good” to “excellent” ranges mentioned above are considered respectable for the average person.
For non-athletes, a VO2 Max value above the 50th percentile for their age and gender is often seen as respectable. For competitive athletes, the standards are typically higher, with many aiming for values in the “superior” or “elite” categories.
Is VO2 max a good race predictor?
VO2 Max is considered a strong predictor of endurance performance, particularly for activities like long-distance running, cycling, and swimming. However, it’s not the only factor that determines race performance. Other important elements include:
- Lactate threshold: The point at which lactic acid begins to accumulate in the bloodstream.
- Running economy: The efficiency of movement during running.
- Mental toughness: The ability to push through discomfort and maintain focus.
- Proper training: Specific preparation for the race distance and conditions.
- Nutrition and hydration: Proper fueling before and during the race.
