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VO2 Max Calculator
Calculate your maximum oxygen uptake and find out how fit you really are.
Run for 12 minutes as far as you can and enter the distance in meters.
Frequently Asked Questions
What is VO2max?+
VO2max is the maximum amount of oxygen the body can utilize per minute (mL/kg/min). It is regarded as the gold-standard marker of cardiorespiratory fitness. Source: American Heart Association.
What are normal VO2max values?+
Men 30–39: average 31–40 mL/kg/min. Women 30–39: average 27–35. Elite endurance athletes reach 70–90 mL/kg/min. Source: ACSM.
How is VO2max estimated here?+
Using the 1-mile Rockport walking test, which estimates VO2max from weight, time, end-of-test heart rate, and sex. Accuracy: ±10–15 % vs. lab spirometry.
How can I improve my VO2max?+
High-intensity interval training (HIIT) combined with long aerobic base work is most effective. Expect +10–25 % in 8–12 weeks if untrained.
Does VO2max decline with age?+
Yes — roughly 1 % per year from age 30 onward. Regular endurance training can halve or reverse this decline.
How is VO2max linked to lifespan?+
Low VO2max is a stronger predictor of early mortality than smoking or diabetes (JAMA 2018). Improving VO2max is associated with lower mortality.
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VO2 Max Calculator: How Fit Are You Really?
8 min