VO2 Max Calculator
VO2 max (maximal oxygen uptake) is the gold-standard measure of aerobic fitness, representing the maximum volume of oxygen your body can consume per minute per kilogram of body weight. It is expressed in ml/kg/min and is widely used by athletes, coaches, and healthcare professionals to assess cardiovascular endurance and set training zones.
This calculator offers two estimation methods: the Cooper 12-minute run test, where you run as far as possible in 12 minutes and enter the distance in meters, and the resting heart rate method, which uses the ratio of your maximum to resting heart rate. Both provide a reliable VO2 max estimate along with a fitness rating from Very Poor to Superior.
How it works
Cooper test: VO₂ max = (distance_m − 504.9) / 44.73. Resting HR method: VO₂ max = 15.3 × HRmax / HRrest. Fitness ratings: Very Poor < 25, Poor 25–33, Fair 34–42, Good 43–51, Excellent 52–60, Superior > 60 ml/kg/min.
Use cases
- Assessing your baseline aerobic fitness level
- Tracking cardiovascular improvement over a training programme
- Estimating training zones for endurance sports
- Comparing fitness levels with age- and sex-specific norms
- Screening cardiorespiratory health for wellness programmes