VO2 Max Calculator
Choose a test method and enter your result. The calculator estimates your maximal oxygen uptake in milliliters of oxygen per kilogram of body weight per minute.
Result
- In METs
- 12.1 METs
Field tests estimate VO2 max. A laboratory test with gas analysis is the only direct measurement. These figures are estimates for healthy adults and are not medical advice.
Formula
- Cooper test: VO2 max = (distance in meters − 504.9) ÷ 44.73
- 1.5 mile run: VO2 max = 3.5 + 483 ÷ time in minutes
- Heart rate ratio: VO2 max = 15.3 × HRmax ÷ HRrest
- 1 MET = 3.5 ml/kg/min
How the VO2 Max Calculator works
VO2 max is the greatest rate at which your body can use oxygen during hard exercise. It is the standard measure of aerobic fitness. Field tests estimate it from running performance or heart rate.
The Cooper test was developed by Dr. Kenneth Cooper in 1968: run as far as you can in 12 minutes on a flat track. The heart rate ratio method by Uth and colleagues needs no exercise, only an accurate resting and maximum heart rate.
Worked example
Covering 2,400 m in 12 minutes gives (2,400 − 504.9) ÷ 44.73 = 42.4 ml/kg/min.
Frequently asked questions
What is a good VO2 max?
For men in their 30s, about 42 to 46 is average and above 50 is very good. For women of the same age, about 33 to 37 is average and above 42 is very good. Values decline with age.
How can I improve my VO2 max?
Interval training at high intensity raises it most efficiently, combined with a base of steady aerobic work. Gains of 10 to 20 percent are common in previously untrained people.
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Calculations run in your browser and nothing you enter is sent to a server. Results are provided for general information. Check critical figures independently before relying on them.