performance
Vo2 max calculator
What is VO2 max?
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness and aerobic capacity, expressed in mL of oxygen per kg of bodyweight per minute (mL/kg/min).
How to use this calculator
Choose the method that matches the test you've done:
- Rockport walk test: Walk 1 mile as fast as possible, record your time and heart rate immediately after.
- Cooper 12-minute run: Run as far as possible in 12 minutes, record the distance in metres.
- Resting heart rate method: Enter your age and resting heart rate (measured first thing in the morning).
The formulas
Rockport walk test
VO2max = 132.853 − 0.0769 × weight(lbs) − 0.3877 × age
+ 6.315 × sex − 3.2649 × time(min) − 0.1565 × HR
(sex: male = 1, female = 0)
Cooper 12-minute run
VO2max = (distance in metres − 504.9) / 44.73
Resting heart rate method
Max HR = 220 − age
VO2max = 15 × (Max HR / Resting HR)
How to interpret your result
| VO2 Max | Category |
|---|---|
| < 30 | Poor |
| 30–37 | Fair |
| 38–45 | Good |
| 46–51 | Excellent |
| ≥ 52 | Superior |
Elite endurance athletes typically score 60–85+. Most healthy adults fall between 35–55.
Related tools
- One Rep Max Calculator — measure strength fitness
- Wilks Score Calculator — compare powerlifting strength
Read more
What is VO2 max?
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness and aerobic capacity, expressed in mL of oxygen per kg of bodyweight per minute (mL/kg/min).
How to use this calculator
Choose the method that matches the test you've done:
- Rockport walk test: Walk 1 mile as fast as possible, record your time and heart rate immediately after.
- Cooper 12-minute run: Run as far as possible in 12 minutes, record the distance in metres.
- Resting heart rate method: Enter your age and resting heart rate (measured first thing in the morning).
The formulas
Rockport walk test
VO2max = 132.853 − 0.0769 × weight(lbs) − 0.3877 × age
+ 6.315 × sex − 3.2649 × time(min) − 0.1565 × HR
(sex: male = 1, female = 0)
Cooper 12-minute run
VO2max = (distance in metres − 504.9) / 44.73
Resting heart rate method
Max HR = 220 − age
VO2max = 15 × (Max HR / Resting HR)
How to interpret your result
| VO2 Max | Category |
|---|---|
| < 30 | Poor |
| 30–37 | Fair |
| 38–45 | Good |
| 46–51 | Excellent |
| ≥ 52 | Superior |
Elite endurance athletes typically score 60–85+. Most healthy adults fall between 35–55.
Related tools
- One Rep Max Calculator — measure strength fitness
- Wilks Score Calculator — compare powerlifting strength
Frequently asked questions
What is VO2 max?
VO2 max is the maximum volume of oxygen your body can use during intense exercise, measured in millilitres per kilogram of bodyweight per minute. It is the best single measure of cardiovascular fitness.
Which test is most accurate?
Lab testing with a metabolic cart is the gold standard. Among field tests, Cooper (12-minute run) correlates best. Rockport (one-mile walk) is easier and works well for lower fitness levels. Resting heart rate is least accurate but requires no exercise.
What is a good VO2 max?
Men 20–29: above 53 is excellent, 42–52 good, 31–41 average. Women 20–29: above 47 excellent, 37–46 good, 28–36 average. Values decline about 10% per decade without training.
Related calculators