VO2 Max Calculator
Estimate your VO2 max — a key measure of cardiovascular fitness — using your age and resting heart rate.
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ml/kg/min
Max Heart Rate
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HR Ratio
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What is VO2 Max Calculator?
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard for measuring aerobic fitness and endurance capacity. Higher VO2 max values indicate better cardiovascular health and athletic performance.
How to use
- 1 Enter your age in years.
- 2 Enter your resting heart rate (best measured first thing in the morning before getting out of bed).
- 3 Your estimated VO2 max and fitness category appear instantly.
Formula
Example calculation
A 30-year-old with a resting heart rate of 60 bpm: HRmax = 220 − 30 = 190. VO2max = 15 × (190 / 60) = 47.5 ml/kg/min, which falls in the 'Good' category for men.
Frequently asked questions
What is a good VO2 max?
For men aged 20–29, above 52 ml/kg/min is excellent. For women the same age, above 45 is excellent. Average healthy adults typically score 35–45.
Can VO2 max be improved?
Yes. Regular aerobic exercise — especially interval training — is the most effective way to increase VO2 max. Improvements of 15–20% are achievable with consistent training.
Is the resting heart rate method accurate?
The Uth-Sørensen formula is a reasonable estimate but less precise than lab testing. It works best for moderately active adults and can be off by ±5–10% for very fit or unfit individuals.
How do I measure my resting heart rate?
Lie still for a few minutes after waking up, then count your pulse for 60 seconds. Measure on several days and average the results for the most accurate reading.
Does VO2 max decline with age?
Yes, VO2 max decreases roughly 1% per year after age 25 in sedentary individuals. Regular exercise can slow this decline significantly.