VO2 Max Calculator
Estimate your VO2 max from your resting heart rate or a short walk test. And see how you compare with others your age.
Your result
Your VO2 max appears here as soon as you fill in the fields.
Your VO2 max
ml/kg/min
Level
This is an estimate, not a measurement. Use it to track your own progress. Why the number can differ.
What is VO2 max?
VO2 max is the largest amount of oxygen your body can take up and use in one minute when you work as hard as you can. It is one of the best measures of your aerobic fitness.
The name explains itself when you break it down:
- V stands for volume.
- O2 stands for oxygen.
- Max stands for maximum.
The higher your VO2 max, the more oxygen your heart, lungs and muscles can deliver and use. And the more energy you can produce before you run out of breath.
What unit is VO2 max measured in?
VO2 max is usually measured in ml/kg/min:
- ml is millilitres of oxygen.
- kg is kilograms of body weight.
- min is per minute.
So the number tells you how many millilitres of oxygen your body can take up per minute for every kilo you weigh. Because weight is part of the equation, you can compare yourself with others even if you don't weigh the same.
Two ways to calculate VO2 max
The only precise way to measure VO2 max is a lab test with an oxygen mask and a treadmill. But you can get a good part of the way yourself. The calculator gives you two methods:
1. From your resting heart rate
The quickest method. It is based on a formula from Danish researchers (Uth, Sørensen et al., 2004) that compares your max heart rate with your resting heart rate:
VO2 max = 15.3 × (max heart rate ÷ resting heart rate)
The calculator estimates your max heart rate as 220 minus your age. That is a rule of thumb, and your real max heart rate can easily be 10 beats or more off. It is the biggest source of error in this method.
How to measure your resting heart rate:
- Measure it in the morning, right after you wake up and before you get out of bed.
- Use a heart rate monitor, or count beats at your wrist or neck for 60 seconds.
- Do it a few mornings in a row and use the average.
If you slept badly, drank alcohol or are coming down with something, your resting heart rate is often higher than usual. Then the result will be too low.
2. From a 1-mile walk test
The more accurate method is the Rockport walk test. You walk 1 mile (1,609 metres) as fast as you can and take your heart rate when you stop. It is a good test if you don't run, or if you are new to training.
- Find a flat stretch of 1,609 metres. A 400-metre track is perfect: four laps plus nine metres.
- Warm up with a few minutes of easy walking.
- Walk as fast as you can without running. Time yourself.
- Take your heart rate as soon as you stop. Without a monitor, count beats for 15 seconds and multiply by 4.
- Enter your weight, age, sex, time and heart rate in the calculator.
The formula accounts for your weight, age and sex. That is why the test needs a little more information than the resting heart rate method.
Why does my VO2 max differ from my watch or other calculators?
There are many ways to estimate VO2 max, and they use different data. Your running watch looks at your heart rate and speed while you run, for example, while this calculator only knows a few numbers. So you will rarely get exactly the same result in two places.
Use the number as a guide, not as the truth. And when you track your progress, only compare results made the same way. Same test, same time of day, and heart rate measured the same way.
If you want to know your exact VO2 max, you need a fitness test in a lab.
What can you use your VO2 max for?
The biggest value is tracking your own progress. When you train, your heart gets stronger and your muscles get better at using oxygen. You can see that when your VO2 max goes up.
A high VO2 max is also linked to a longer and healthier life. That is one reason fitness is worth maintaining, also as you get older.
To raise your VO2 max, interval training and hard, short sessions move the number most. But any regular training helps, especially if you start from a low level.
What is a good VO2 max?
What counts as a good VO2 max depends mainly on your age and sex. Fitness naturally declines with age, and men on average have a higher VO2 max than women. The tables below show where you stand compared with others in your group. Once you have calculated your VO2 max, your cell is highlighted.
VO2 max for men
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
|---|---|---|---|---|---|---|
| Superior Top 5% | 55.4 | 54 | 52.5 | 48.9 | 45.7 | 42.1 |
| Excellent Top 20% | 51.1 | 48.3 | 46.4 | 43.4 | 39.5 | 36.7 |
| Good Top 40% | 45.4 | 44 | 42.4 | 39.2 | 35.5 | 32.3 |
| Fair Top 60% | 41.7 | 40.5 | 38.5 | 35.6 | 32.3 | 29.4 |
| Poor Bottom 40% | < 41.7 | < 40.5 | < 38.5 | < 35.6 | < 32.3 | < 29.4 |
VO2 max for women
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
|---|---|---|---|---|---|---|
| Superior Top 5% | 49.6 | 47.4 | 45.3 | 41.1 | 37.8 | 36.7 |
| Excellent Top 20% | 43.9 | 42.4 | 39.7 | 36.7 | 33 | 30.9 |
| Good Top 40% | 39.5 | 37.8 | 36.3 | 33 | 30 | 28.1 |
| Fair Top 60% | 36.1 | 34.4 | 33 | 30.1 | 27.5 | 25.9 |
| Poor Bottom 40% | < 36.1 | < 34.4 | < 33 | < 30.1 | < 27.5 | < 25.9 |
Source: Cooper Institute. All values are in ml/kg/min and mark the lower limit of each level.
Frequently asked questions about VO2 max
Short answers to what people ask most.
What does VO2 max mean?
VO2 max is the largest amount of oxygen the body can take up and use per minute at maximum effort. It is measured in ml of oxygen per kilo of body weight per minute and is one of the best measures of fitness.
How do you calculate VO2 max?
The precise way is a lab test. On your own, you can get an estimate from your resting heart rate with the formula 15.3 × (max heart rate ÷ resting heart rate), or with the Rockport walk test, where you walk 1 mile as fast as possible.
What is a good VO2 max?
It depends on age and sex. For a man aged 30-39, 44 or more is good and over 54 is superior. For a woman of the same age, 37.8 or more is good and over 47.4 is superior. See the tables on this page for all ages.
Which method is most accurate?
The walk test is usually more accurate than the resting heart rate method because it measures how your body responds to work. The resting heart rate method relies on an estimate of your max heart rate, which can be quite far off.
Can you improve your VO2 max?
Yes. Interval training and hard, short sessions are effective, but any regular cardio training helps. Especially if you start from a low level, you can see big improvements in a few months.
Does the calculator store my numbers?
No. Everything is calculated in your browser, and nothing is sent or stored. There is no signup either.