VO2 Max Calculator
Estimate maximal aerobic capacity (VO2 max) from resting heart rate, walk tests, step tests, runs, or rowing with multiple validated formulas.
VO2 Max Calculator
VO2 max (maximal oxygen uptake) measures the maximum amount of oxygen your body can use during intense exercise. It is one of the best indicators of aerobic fitness and cardiovascular endurance.
Available Test Methods
This calculator supports five field-test methods: resting heart rate (Uth et al.), the Rockport one-mile walk test, the Queens College three-minute step test, the 1.5-mile run test, and the 2000 m indoor rowing test. Each method uses validated regression equations to estimate VO2 max in ml/kg/min.
Resting Heart Rate Method
The simplest approach uses your age and resting heart rate: VO2max = 15.3 × (208 − 0.7 × age) / resting HR. No exercise is required, making it useful for quick screening.
Frequently Asked Questions
What is a good VO2 max?
For untrained adults, 35–40 ml/kg/min (men) and 27–31 ml/kg/min (women) is typical. Values above 50 ml/kg/min indicate excellent aerobic fitness.
Which test method is most accurate?
Field tests that involve exercise (walk, step, run, or row) generally provide more reliable estimates than the resting heart rate method alone. Laboratory testing remains the gold standard.
Can I improve my VO2 max?
Yes. High-intensity interval training, increased training volume, and consistent aerobic exercise can raise VO2 max over time, though genetics also play a role.
Related Tools
Find Leap Years
Inches to CM Converter
Hectares to Acres Converter
Buck Converter Calculator
MME Calculator
Hamming Code Calculator
Dot Product Calculator
ROI Calculator
Water Pressure at Depth Calculator
Random Base64 Image Generator
Effective Field Goal Percentage Calculator
Lagrange Error Bound Calculator
Cyclone Separator Calculator
Diabetes Risk Calculator
Periodic Compound Interest Calculator
PX to Point Converter
Truncate CSV Columns
BCD to Decimal Converter
APRI Calculator
Marquee Generator