VO2 Max Calculator
Estimate VO₂ max from a run or HRRuns locally · nothing uploaded
| Rating | Range |
|---|---|
| Very poor | < 31.5 |
| Poor | 31.5 – 35.4 |
| Fair | 35.5 – 40.9 |
| Good | 41 – 44.9 |
| Excellent | 45 – 49.4 |
| Superior | ≥ 49.5 |
VO₂ max is an estimate for training reference. All-out run tests are strenuous: if you have cardiovascular risk or are unaccustomed to exercise, ask a doctor first, and stop at once if you feel chest pain or dizziness.
How it works
Formula
Cooper: VO₂max = (meters in 12 min − 504.9) ÷ 44.731.5-mile run: VO₂max = 3.5 + 483 ÷ minutesHeart rate: VO₂max = 15.3 × HRmax ÷ HRrestHRmax estimated as 208 − 0.7 × age if unknown.
Rockport walk: 132.853 − 0.0769 × lb − 0.3877 × age + 6.315 × sex (male 1) − 3.2649 × minutes − 0.1565 × HRWorked example
Given: Male, 30, ran 2400 m in 12 minutes
- VO₂max = (2400 − 504.9) ÷ 44.73 ≈ 42.4 ml/kg/min.
- For men 30–39, 41.0–44.9 is rated good.
Result: About 42.4: good.
Limitations
- Run tests must be all-out; people with cardiovascular risk shouldn't do maximal tests without medical advice.
- The heart-rate method varies a lot between individuals.
Sources
- Cooper KH. JAMA. 1968;203(3):201–204.
- Uth N, et al. Eur J Appl Physiol. 2004;91:111–115.
- Kline GM, et al. Med Sci Sports Exerc. 1987;19(3):253–259.
How to use
- 1Choose a test and enter your sex and age.
- 2Fill in the test result (distance, time or heart rate).
- 3Read your estimated VO₂ max and rating.
FAQ
What is VO₂ max?
The maximum oxygen your body can use during intense exercise, in ml per kg of body weight per minute—the standard measure of aerobic fitness.
Which method is most accurate?
Lab gas analysis is best. Among field tests, an all-out 12-minute or 1.5-mile run is usually closer than the heart-rate method, which varies more between people.
How can I improve it?
Regular aerobic training plus intervals (e.g. 4 × 4 minutes hard) typically raise VO₂ max within 8–12 weeks.