VO2 Max Calculator

Estimate your VO2 max from race performance, heart rate or Cooper test, and get instant interpretation and training zones.

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What is VO2 max?

VO2 max (maximal oxygen uptake) is the maximum amount of oxygen your body can use per minute during intense exercise, normalized to body weight and expressed in ml of O2 per kg per minute (ml/kg/min).

It is one of the best single indicators of aerobic fitness and endurance performance. A higher VO2 max means your heart, lungs and muscles can deliver and use more oxygen, allowing you to sustain higher speeds for longer.

How this VO2 max calculator works

This tool offers three evidence-based methods to estimate VO2 max without lab equipment:

  1. Race time & distance – based on Daniels & Gilbert running performance model.
  2. Cooper 12‑minute test – classic field test developed by Kenneth Cooper.
  3. Heart rate & pace – uses the relation between running speed, heart rate and VO2.

1. VO2 max from race performance

For a given race distance and time, we first estimate your running velocity and then apply a performance model to approximate VO2 max.

Step 1 – speed

\( v = \dfrac{d}{t} \)

where:

  • \( v \) = speed (m/min)
  • \( d \) = distance (m)
  • \( t \) = time (min)

Step 2 – VO2 cost of running (Daniels & Gilbert):

\( VO_{2,run} = -4.60 + 0.182258 \cdot v + 0.000104 \cdot v^2 \)

Step 3 – adjustment for race duration:

\( f(t) = 0.8 + 0.1894393 \cdot e^{-0.012778 \cdot t} + 0.2989558 \cdot e^{-0.1932605 \cdot t} \)

Estimated VO2 max:

\( VO_{2max} = \dfrac{VO_{2,run}}{f(t)} \)

2. VO2 max from the Cooper 12‑minute test

In the Cooper test you run as far as possible in 12 minutes on a flat track. The original formula is:

Let \( d \) be the distance in meters covered in 12 minutes.

\( VO_{2max} = \dfrac{d - 504.9}{44.73} \)

This formula is valid for healthy adults and assumes maximal effort. Walking or uneven terrain will underestimate your true VO2 max.

3. VO2 max from heart rate & pace

If you know your average heart rate during a hard effort and your pace, we can approximate VO2 max using the fraction of your maximal heart rate used at that speed.

First, estimate maximal heart rate (if not provided):

\( HR_{max} \approx 208 - 0.7 \cdot age \)

Then compute the fraction of max heart rate:

\( f_{HR} = \dfrac{HR_{avg}}{HR_{max}} \)

We estimate the VO2 cost of your pace (as in the race method) and scale it:

\( VO_{2max} \approx \dfrac{VO_{2,run}}{f_{HR}} \)

This method is more sensitive to measurement errors (heart rate lag, stress, caffeine, heat), so treat it as a rough estimate.

VO2 max classification by age and sex

The calculator classifies your VO2 max using reference tables adapted from ACSM and large epidemiological studies. Values are approximate and may differ slightly from other charts.

Example reference values for men (ml/kg/min)

Age Poor Fair Good Very good Excellent
20–29 < 35 35–41 42–46 47–52 > 52
30–39 < 33 33–39 40–44 45–49 > 49
40–49 < 30 30–35 36–40 41–45 > 45

Example reference values for women (ml/kg/min)

Age Poor Fair Good Very good Excellent
20–29 < 28 28–33 34–38 39–44 > 44
30–39 < 26 26–31 32–36 37–41 > 41
40–49 < 24 24–29 30–34 35–39 > 39

How to use your VO2 max in training

  • Track progress: test every 6–8 weeks under similar conditions.
  • Set realistic goals: use VO2 max to estimate race times and training paces.
  • Plan intensity: combine VO2 max with heart-rate zones to structure intervals, tempo and easy runs.
  • Monitor health: very low VO2 max for age may signal low fitness; discuss with your doctor if you have symptoms.

Limitations and safety

  • Field tests require near-maximal effort and may not be suitable for people with heart or lung disease.
  • Always consult your doctor before starting vigorous exercise if you have risk factors or symptoms.
  • Use these results for training guidance, not for medical diagnosis.

VO2 max – frequently asked questions