VO2 Max Calculator
Estimate your maximal oxygen consumption (VO2 Max)
Enter Your Details
Please enter a valid age (15-100)
Please enter a valid weight (30-200 kg)
Please enter a valid time (5-30 minutes)
Time to complete 1.5 miles (2.4 km) run
Please enter a valid HR (30-120 bpm)
Measure your pulse for 60 seconds when completely at rest
VO2 Max Estimate
VO2 Max Calculator
Estimate your aerobic fitness level with our VO2 Max Calculator — perfect for athletes, runners, and anyone focused on endurance performance and cardiovascular health.
What Is VO2 Max?
VO2 max, short for maximal oxygen uptake, represents the highest rate at which your body can utilize oxygen during intense exercise. It is a key measure of aerobic capacity and a strong predictor of athletic performance, especially in endurance sports such as running, cycling, and rowing. VO2 max is typically expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
This metric is widely used by athletes to tailor their training intensity and monitor cardiovascular health. Higher VO2 max values generally indicate better endurance and overall fitness.
How This VO2 Max Calculator Works
Our calculator offers multiple methods to estimate your VO2 max using various performance tests. Depending on your fitness level and available equipment, you can select from one of five evidence-based protocols:
- Resting Heart Rate
- One-Mile Walk Test
- 3-Minute Step Test
- 1.5-Mile Run or Walk Test
- 2000m Indoor Rowing Test
Each method has its data input requirements. Simply complete your chosen test, enter your results, and get an accurate estimate of your VO2 max.
Overview of VO2 Max Testing Methods
Resting Heart Rate Method
Requires no physical effort. Just measure your pulse while resting and enter your age. The calculator does the rest.
One-Mile Walk Test
Walk exactly one mile at your fastest pace (without running), then record the time and your heart rate. Input your sex, age, and weight for an accurate result.
Three-Minute Step Test
Step up and down a 16.25-inch (0.41 m) platform at a set rhythm using a metronome. Measure your heart rate after three minutes to estimate aerobic capacity.
1.5-Mile Run/Walk Test
Complete 1.5 miles as quickly as possible. Your time, combined with age and sex, provides a strong indicator of VO2 max for those accustomed to cardio training.
Indoor Rowing Test (2000m)
Use your best 2K rowing time, along with your sex, weight, and training level. This is ideal for rowers and athletes training in cross-disciplinary endurance sports.
Sample VO2 Max Calculation
Let’s say you perform the One-Mile Walk Test. Your results are:
- Time: 16 minutes 10 seconds
- Pulse: 20 beats (in 10 seconds)
- Age: 32
- Weight: 78 kg
- Sex: Male
The calculator estimates your VO2 max at:
VO2 max = 42 ml/kg/min
Why Is VO2 Max Important?
VO2 max reflects how efficiently your body delivers and uses oxygen. It’s one of the best measures of cardiovascular and aerobic fitness. Athletes use VO2 max data to:
- Set optimal training zones
- Monitor improvements over time
- Predict performance in endurance events
- Assess health risks associated with low fitness levels
Frequently Asked Questions
How is VO2 max calculated with resting heart rate?
Estimate max heart rate (HRmax): 208 – (0.7 × age)
Divide HRmax by resting heart rate, then multiply by 15.3.
Why is VO2 max useful?
It’s an essential metric for measuring cardiovascular fitness and athletic potential, especially for endurance sports.
What’s my VO2 max if I’m 30 years old with a resting heart rate of 60?
VO2 max ≈ (208 – 21) / 60 × 15.3 ≈ 48 ml/kg/min
How can I improve VO2 max?
Incorporate high-intensity interval training (HIIT), tempo runs, or threshold workouts to stimulate cardiovascular adaptations and improve oxygen utilization.
Read more guideline here:
- American College of Sports Medicine (ACSM) VO2 Guidelines
- Baseball Reference: Pitching Stats Explained
- Research on VO2 Max Testing and Prediction