VO2 Max Calculator
Estimate your VO2 max and cardiovascular fitness level.
• Warm up for 10 minutes
• Run as far as possible in 12 minutes
• Maintain steady pace throughout
• Track distance covered
• Cool down after test
Why VO2 Max Matters
VO2 max is considered the gold standard for measuring cardiovascular fitness. It indicates how efficiently your body uses oxygen during exercise and is a strong predictor of athletic performance and overall health.
Training to Improve
High-intensity intervals at 90-95% max heart rate, tempo runs at lactate threshold, and long runs at 70-80% max heart rate all contribute to VO2 max improvements. Most people can increase their VO2 max by 15-25% with consistent training.
Frequently Asked Questions
VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Higher values indicate better cardiovascular fitness.
High-intensity interval training (HIIT), tempo runs, and long steady-state cardio are most effective. Consistency is key—train 3-5 times per week for best results.
For men, 35-40 is average, 40-50 is good, 50+ is excellent. For women, 30-35 is average, 35-45 is good, 45+ is excellent. Elite athletes can exceed 70-80.
This calculator uses the Cooper 12-minute run test formula, which is reasonably accurate (±10-15%). For precise measurements, consider a lab test with a metabolic cart.