VO2 Max Calculator

Calculate your maximum oxygen uptake (VO2 Max) to assess cardiovascular fitness and aerobic capacity

Calculate Your VO2 Max

VO2 Max Calculation Form

Choose the test method you want to use
Enter your age in years
Gender
Enter your body weight

Your VO2 Max Results

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VO2 Max Fitness Levels

Training Recommendations

About VO2 Max

VO2 Max (maximum oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise. It's considered the gold standard for measuring cardiovascular fitness and aerobic capacity.

What VO2 Max Measures

  • Cardiovascular Fitness: Heart and lung efficiency in oxygen delivery
  • Aerobic Capacity: Maximum rate your body can use oxygen
  • Endurance Potential: Indicator of endurance performance capability
  • Health Status: General cardiovascular health marker

Testing Methods

  • Resting Heart Rate: Simple estimation using morning resting heart rate
  • 1.5 Mile Run: Standard fitness test for time to complete 1.5 miles
  • 12-Minute Run: Maximum distance covered in 12 minutes (Cooper test)
  • Step Test: Heart rate recovery after standardized stepping protocol

Fitness Categories

VO2 Max values are typically categorized by age and gender. Elite athletes often have VO2 Max values above 60-70 ml/kg/min, while average values range from 30-50 ml/kg/min depending on age and fitness level.

Improving Your VO2 Max

  • High-intensity interval training (HIIT)
  • Long slow distance (LSD) training
  • Tempo runs and threshold training
  • Consistent aerobic exercise 3-5 times per week
  • Proper recovery and periodization