VO₂ Max Calculator
Three documented ways to estimate your aerobic capacity, with an interpretation for your age and sex.
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Example
Running 2,600 m in the 12-minute Cooper test gives a VO₂ max of about 47 ml/kg/min: good for a man in his 30s.
Method and formula
Race: Daniels and Gilbert VDOT. Cooper test: VO₂ max = (distance in m − 504.9) / 44.73. Heart rate: 15.3 × HRmax / HRrest (Uth et al., 2004).
Ratings follow common age and sex tables for adults.
Limits
- Only a laboratory test measures VO₂ max; these are estimates with an error of 5 to 10 %.
- The heart rate method is the least precise. Values do not replace medical advice.
FAQ
What is a good VO2 max?
Around 40 to 50 ml/kg/min is good for men in their 30s, 35 to 45 for women. Elite endurance athletes exceed 70.
How can I increase VO2 max?
Intervals near VO₂ max pace (3 to 5 minutes hard) plus a solid base of easy running.
Free educational tool. Body composition, calorie and heart rate values are estimates from published formulas, not medical measurements. They do not replace a professional assessment. No weight-loss recommendation is intended for people under 18.