VO2 Max Calculator
Measure your cardiovascular fitness and aerobic capacity.
What is VO2 Max?
VO2 max measures your body's maximum oxygen consumption during exercise. It's the gold standard for cardiovascular fitness assessment.
VO2 max measures your body's maximum oxygen consumption during exercise. It's the gold standard for cardiovascular fitness assessment.
Results
Enter your test data to see your VO2 max here.
VO2 Max Classifications
- <35 Poor (needs improvement)
- 35-45 Fair to good
- 45-55 Good to excellent
- 55+ Elite athlete level
Related Health Tools
Understanding VO2 Max
VO2 Max (maximal oxygen consumption) is the maximum amount of oxygen your body can use during intense exercise. It's expressed in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
VO2 Max Calculation Methods
- 1.5 Mile Run: VO2 max = 15.3 × (time in minutes)^-1
- Cooper 12-minute: VO2 max = (distance in meters - 504.9) / 44.73
- 3-minute Step Test: Estimates based on post-exercise heart rate recovery
- Resting Heart Rate: Uses age, gender, RHR, and weight factors
VO2 Max Classifications by Age and Gender
Men (ml/kg/min)
| Age | Poor | Fair | Good | Excellent |
|---|---|---|---|---|
| 20-29 | <38 | 38-44 | 45-51 | 52+ |
| 30-39 | <35 | 35-41 | 42-48 | 49+ |
| 40-49 | <32 | 32-38 | 39-45 | 46+ |
| 50-59 | <29 | 29-35 | 36-42 | 43+ |
Women (ml/kg/min)
| Age | Poor | Fair | Good | Excellent |
|---|---|---|---|---|
| 20-29 | <32 | 32-37 | 38-44 | 45+ |
| 30-39 | <30 | 30-35 | 36-42 | 43+ |
| 40-49 | <27 | 27-32 | 33-39 | 40+ |
| 50-59 | <24 | 24-29 | 30-36 | 37+ |
Benefits of High VO2 Max
- Cardiovascular Health: Lower risk of heart disease and stroke
- Endurance Performance: Better performance in aerobic activities
- Recovery: Faster recovery between exercise sessions
- Longevity: Associated with increased lifespan
- Metabolic Health: Better insulin sensitivity and fat metabolism
Improving Your VO2 Max
- Interval Training: High-intensity intervals at 85-95% max heart rate
- Tempo Runs: Sustained efforts at lactate threshold
- Long Runs: Build aerobic base with easier-paced longer efforts
- Cross Training: Cycling, swimming, rowing for variety
- Consistency: Regular training 4-6 times per week
- Progressive Overload: Gradually increase training intensity and volume
Testing Protocols
1.5 Mile Run Test
- Warm up 10-15 minutes
- Run 1.5 miles as fast as possible
- Record total time
- Most accurate for runners
Cooper 12-Minute Test
- Warm up adequately
- Cover maximum distance in 12 minutes
- Can run, walk, or combine
- Good for all fitness levels
3-Minute Step Test
- Step up/down for 3 minutes
- Use 12-inch platform
- Check heart rate immediately after
- Safer, no running required
Frequently Asked Questions
Field tests provide estimates within 10-15% of laboratory results. The 1.5-mile run is most accurate for runners, while step tests work well for general fitness assessment. Lab testing with gas analysis remains the gold standard.
Yes, VO2 max can be improved through training at any age, though the rate of improvement may decrease with age. Beginners can see 15-20% improvements, while trained individuals might see 5-10% gains with proper programming.
Test every 6-8 weeks during training phases, or 2-3 times per year for general fitness monitoring. Allow adequate recovery before testing and ensure consistent conditions for accurate comparisons.