Vo2 max calculator

Vo2max calculator

The Vo2 max calculator will help you determine your vo2 max based on heart rate or power. Calculating you vo2 max will help you determine your maximal oxygen consumption and fitness levels. Vo2max is the maximum rate at which the heart, muscles and lungs can effectively use oxygen during exercise. It's used as a way of measuring a person's maximal aerobic capacity. VO2 max is expressed in milliliters of oxygen consumed per minute per kilogram of body weight (ml/kg/min). VO2 max is influenced by several factors, including genetics, age, sex, training status, and altitude. The higher the VO2 max, the better the body can perform sustained exercise and delay the onset of fatigue. You can train your vo2max most efficiently by training in intense heart rate zones. Training near your max heart rate helps strengthen the muscles in your heart and increases the volume of blood it can pump.

Calculate vo2 max with heart rate

To calculate your vo2 max with your heart rate, you divide your max heart rate by your resting heart rate and multiply it by 15.3 to calculate your vo2 max.

Vo2 max = 15.3 × (max heart rate / resting heart rate)

Example: You want to know what your vo2 max is with a max heart rate 190 bpm and resting heart rate of 65 bpm, the vo2 max formula would look like this: 15.3 × (190 / 65) = 44.72 ml/kg/min.

Calculate vo2 max with 12-minute run test

To calculate your vo2 max with a 12-minute run test, you take the distance minus 504.9 and divide it by 44.73 to calculate your vo2 max.

Vo2 max = (distance - 504.9) / 44.73

Example: You want to know what your vo2 max is when you run 2500 meters in the 12 minutes, the vo2 max formula would look like this: (2500 - 504.9) / 44.73 = 44.6 ml/kg/min.

Calculate vo2 max with 1.5 mile run test

With this test the time taken to run 1.5 miles is used to estimate vo2 max. Try to cover the 1.5 mile distance as fast as possible. To calculate your vo2 max with a 1.5 mile run test, you divide 483 by the time and add 3.5 to calculate your vo2 max.

Vo2 max = 3.5 + (483 / time)

Example: You want to know what your vo2 max is when you finished the 1.5 mile in 8 minutes, the vo2 max formula would look like this: 3.5 + (483 / 8) = 63.88 ml/kg/min.

What is a good vo2 max?

Elite athletes can show vo2max values of 65 to 85-90 ml/kg/min. The average vo2max value for untrained males is between 35 and 40 ml/kg/min. For women the average value is between 27 and 34 ml/kg/min.

Typical Vo2 max Scores for Men by Age Group:

Typical Vo2 max Scores for Women by Age Group: