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 + 7Where:
- 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?
- Warm up thoroughly for 10-15 minutes.
- Perform a 20-minute time trial at maximum sustainable effort.
- Record your average power output during the test.
- Measure your weight in kilograms.
- 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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