VO₂ Max Calculator – Measure Your Aerobic Fitness
VO₂ Max is one of the best indicators of cardiovascular fitness and endurance performance. It represents the maximum amount of oxygen your body can use during intense exercise, measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Athletes, runners, and fitness enthusiasts often use VO₂ Max to track progress, improve training, and compare aerobic capacity with peers.
Our free VO₂ Max Calculator makes it simple to estimate your score using three popular methods:
-
Cooper 12-Minute Run Test – Based on the distance you can run in 12 minutes.
-
Rockport Walk Test – Uses your time for a 1-mile walk, finishing heart rate, weight, age, and sex.
-
Resting Heart Rate Formula – Estimates VO₂ Max using your age and resting pulse.
Each method provides a VO₂ Max value along with a fitness rating (Excellent, Good, Fair, or Poor). Whether you are training for a race, improving health, or just curious about your aerobic capacity, this tool offers a reliable way to measure progress without specialised lab equipment.
VO₂ Max is closely linked to endurance and overall health. A higher score generally means your body is more efficient at delivering oxygen to muscles, supporting better performance and recovery. Regular exercise, particularly aerobic training like running, cycling, or swimming, can improve your VO₂ Max over time.
Use the calculator below to discover your VO₂ Max and see where you stand.
FAQ (VO₂ Max Calculator)
1. What is VO₂ Max? VO₂ Max is the maximum rate at which your body can consume oxygen during exercise, an important measure of aerobic fitness.
2. What is a good VO₂ Max score? It depends on age and sex. Elite endurance athletes may exceed 70 ml/kg/min, while healthy adults typically range between 30–50.
3. How can I improve my VO₂ Max? Interval training, high-intensity workouts, and consistent aerobic exercise are proven to boost VO₂ Max.
4. Which VO₂ Max test is most accurate? Lab-based treadmill or cycling tests are most precise, but the Cooper and Rockport field tests give good estimates.
5. Does VO₂ Max decline with age? Yes, VO₂ Max naturally decreases as we get older, but regular training can slow this decline.
6. Can walking improve VO₂ Max? Yes. Brisk walking, particularly uphill, can help improve cardiovascular efficiency.
7. Is VO₂ Max the only measure of fitness? No. Strength, flexibility, and body composition also contribute to overall fitness, but VO₂ Max is a strong indicator of endurance.
VO₂ Max Calculator
Feedback Request
Did this calculator work as expected or do we need to make any improvements?
If possible, please let us know your feedback, opinions or suggestions in the comment box section provided below, many thanks.
Recent Comments