VO2 Max Estimation Calculator

The VO2 Max Estimation Calculator estimates your maximal oxygen uptake based on your age, weight, gender, and specific exercise performance. This tool helps athletes and fitness enthusiasts accurately assess their current cardiorespiratory fitness levels. Whether you are a runner tracking endurance, a cyclist monitoring power, or someone evaluating heart health, this tool provides a clear fitness category.

Select the method you'll use to estimate your VO2 max.
Your age in years (13-100).
Select your biological sex.
Your weight in pounds (66-660 lbs).
Your height in inches (48-96 inches).
Time in minutes (1-60).
Heart rate in bpm during exercise (60-220).

How VO2 Max Is Calculated

VO2 Max represents the maximum amount of oxygen your body can utilize during intense exercise. This calculator determines your score using one of four established methods: the Rockport Walk Test, 1.5-Mile Run, Astrand Cycling Test, or a non-exercise formula.

  1. First, select your test method and input personal details like age, gender, weight, and height.
  2. Next, enter specific performance metrics such as your walk time, running pace, cycling workload, or daily activity level.
  3. Finally, the calculator applies these values to a validated equation specific to your chosen test to estimate aerobic capacity.

What Your VO2 Max Means

Your VO2 Max score indicates how efficiently your body uses oxygen during physical activity. It is a key indicator of your heart and lung health. A higher number means your cardiovascular system is strong, allowing you to perform endurance tasks with less fatigue and recover faster.

Improve Cardiovascular Health

Scores below 35 ml/kg/min suggest room for improvement. Aim for at least 150 minutes of moderate aerobic activity weekly, such as brisk walking, to raise your fitness level into the "Good" range of 35-45.

Enhance Athletic Performance

If you score above 45 ml/kg/min, you have excellent endurance. Focus on high-intensity interval training (HIIT) or tempo runs to push your score toward the "Superior" category of over 55.

Important: Genetics and age influence potential scores. It is important to focus on your personal progress over time rather than comparing yourself to elite athletes or standardized charts alone.

Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting a new fitness regimen or if you have concerns about your heart health.

Measure your VO2 Max every 6 to 8 weeks to track improvements and ensure your training intensity remains effective.

Related Calculators