VO2 Max Calculator

VO2 max represents the maximum volume of oxygen your body can utilize during intense exercise. It is widely regarded as the single best indicator of cardiovascular fitness and aerobic endurance. This calculator estimates your VO2 max from common field-test data or your recent race performance.

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What Is VO2 Max?

VO2 max (maximal oxygen consumption) measures the maximum rate at which your body can consume oxygen during exercise. It is expressed in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). A higher VO2 max means your cardiovascular system can deliver more oxygen to working muscles, enabling you to sustain higher-intensity exercise for longer periods.

VO2 max is considered the gold standard of aerobic fitness and is strongly correlated with longevity and all-cause mortality. Improving your VO2 max through regular cardiovascular training is one of the most impactful things you can do for long-term health.

Estimation Methods

Cooper 12-Minute Test

VO2 max = (distance in meters − 504.9) / 44.73

1.5-Mile Run Test

VO2 max = 483 / time (min) + 3.5

Race-Time Estimation (Jack Daniels' VDOT)

Enter a recent race result (5K-marathon) to estimate VO2 max from performance data. Longer race distances may slightly underestimate VO2 max due to pacing and fatigue factors.

VO2 Max Classification

CategoryMen (mL/kg/min)Women (mL/kg/min)
PoorBelow 35Below 27
Fair35 – 4027 – 31
Good40 – 4831 – 37
Excellent48 – 5537 – 44
Elite55+44+

Limitations

Field-test estimates of VO2 max can vary by 5-15% from laboratory measurements using a metabolic cart. Factors such as running economy, motivation during the test, altitude, and weather conditions all affect results. For clinical accuracy, a graded exercise test with gas analysis is necessary. VO2 max naturally declines with age at about 1% per year after age 25, but consistent training can significantly slow this decline.

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Frequently Asked Questions

What is a good VO2 max for my age?
VO2 max norms vary by age and sex. For men aged 30-39, a score of 40-48 mL/kg/min is considered good, while for women in the same age range, 31-37 mL/kg/min is good. Elite endurance athletes often exceed 60 mL/kg/min (men) or 50 mL/kg/min (women).
How can I improve my VO2 max?
High-intensity interval training (HIIT) is the most effective method for improving VO2 max. Sessions involving 3-5 minute intervals at 90-95% of max heart rate, repeated 4-6 times with equal rest, have been shown to produce significant gains within 6-8 weeks. Consistent Zone 2 endurance training also builds the aerobic base that supports VO2 max improvements.
Is VO2 max genetic or trainable?
Both. Genetics determine your VO2 max ceiling, with estimates suggesting 40-60% of variation is heritable. However, most people are far below their genetic potential. Untrained individuals can improve VO2 max by 15-25% with structured cardiovascular training, and even trained athletes can see meaningful gains with optimized programming.
Does VO2 max predict running performance?
VO2 max is one of three major determinants of endurance performance, along with lactate threshold and running economy. Two runners with the same VO2 max can have very different race times if one is more efficient. Still, a higher VO2 max provides a larger aerobic engine from which performance can be built.
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