VO2 Max Calculator
Estimate your cardiovascular fitness level using field tests or resting heart rate.
Frequently Asked Questions
What is VO2 max?
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can use oxygen during intense exercise. It's measured in ml/kg/min and is considered the best indicator of cardiovascular fitness and aerobic endurance.
How accurate are these VO2 max estimates?
Field tests like Cooper and Rockport provide estimates within 10-15% of lab-measured values. The resting heart rate method is less accurate but useful for tracking trends. For precise measurements, a metabolic cart test in a lab is required.
What is a good VO2 max?
For average adults: 35-40 ml/kg/min for men and 30-35 ml/kg/min for women is typical. Elite endurance athletes can reach 70-85 ml/kg/min (men) or 60-75 ml/kg/min (women). VO2 max naturally declines with age.
How can I improve my VO2 max?
High-intensity interval training (HIIT) is most effective, with improvements of 5-20% possible in 6-8 weeks. Zone 2 training (aerobic base) also helps. Consistency matters more than any single workout.
About VO2 Max Testing
Cooper Test: Run on a flat surface (track ideal). Warm up first, then run as far as possible in exactly 12 minutes.
Rockport Test: Walk 1 mile as fast as you can without jogging. Take your heart rate immediately at the finish.