VO2 Max Calculator Cycling

For cyclists, VO2 max metric is crucial as it indicates aerobic fitness and endurance capacity, our cycling VO2 max calculator estimates this value based on performance data.

A cyclist completes a 20-minute time trial, covering 10 km at an average power output of 250 watts. Using this information, a VO2 max calculator might estimate their VO2 max to be around 55 ml/kg/min.

VO2 Max Calculator Cycling

Cyclist	Age	Weight (kg)	Avg Power (W)	Calculated VO2 Max	Performance Level
Alice	25	60	250	52.0 ml/kg/min	Excellent
Bob	40	75	280	47.3 ml/kg/min	Good
Carol	55	68	220	42.4 ml/kg/min	Good
David	32	82	340	51.6 ml/kg/min	Excellent
Emma	45	58	200	44.6 ml/kg/min	Good

VO2 Max Cycling Chart by Age

Age Group	Poor	Fair	Good	Excellent	Superior
20-29	<35	35-43	44-51	52-59	60+
30-39	<34	34-41	42-48	49-56	57+
40-49	<32	32-39	40-46	47-53	54+
50-59	<30	30-36	37-43	44-50	51+
60+	<27	27-34	35-40	41-46	47+

Values are in ml/kg/min

VO2 Max Cycling Formula

VO2 max = (10.8 * watts) / weight + 7

Where:

• watts is the average power output during a 20-minute all-out effort
• weight is the cyclist’s body weight in kilograms

A 70 kg cyclist sustains 300 watts for 20 minutes. VO2 max = (10.8 * 300) / 70 + 7 ≈ 53.3 ml/kg/min

How do I calculate my VO2 max for cycling?

1. Warm up thoroughly for 10-15 minutes.
2. Perform a 20-minute time trial at maximum sustainable effort.
3. Record your average power output during the test.
4. Measure your weight in kilograms.
5. Apply the formula: VO2 max = (10.8 * watts) / weight + 7

For more accurate results:

• Use a power meter to measure wattage precisely.
• Ensure you’re well-rested before the test.
• Perform the test on a flat or slightly uphill route.
• Repeat the test periodically to track progress.

What is a good VO2 max for cycling?

• Recreational cyclists: 35-45 ml/kg/min is considered good.
• Competitive amateur cyclists: 45-55 ml/kg/min is often seen.
• Professional cyclists: Often exceed 70 ml/kg/min, with some reaching 80-90 ml/kg/min.

Factors affecting VO2 max:

• Genetics play a significant role in determining your potential.
• Training can improve VO2 max by 5-20% over time.
• Age typically leads to a decline of about 10% per decade after the age of 30.
• Altitude can impact VO2 max, with higher elevations generally resulting in lower values.

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