VO2 Max Calculator
Estimate your VO2 max, the gold-standard measure of aerobic fitness, from a simple field test you can do at a track, with a rating for your age and sex.
Estimated VO2 max
How to estimate VO2 max
- Choose a test. The Cooper and 1.5-mile tests need a track or measured route; the walk test suits beginners.
- Warm up, then do the test at a hard but steady effort. For the walk test, take your pulse right at the finish.
- Enter your results to see your estimated VO2 max and rating.
What VO2 max tells you
VO2 max is the maximum amount of oxygen your body can use during intense exercise, in milliliters per kilogram of body weight per minute. Higher values mean better cardiorespiratory fitness, which is strongly linked to long-term health.
Field tests estimate VO2 max from performance. The Cooper test uses distance covered in 12 minutes; the 1.5-mile test uses time; the Rockport walk test combines walking time, heart rate, age and weight; and the resting heart rate method (Uth formula) uses the ratio of maximum to resting heart rate. Lab tests with gas analysis are more precise.
Ratings are approximate, based on published norms for adults, and VO2 max naturally declines with age. Build up gradually before doing an all-out run test. This calculator gives general estimates for information only and is not medical advice.
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Frequently asked questions
What is a good VO2 max?
It depends on age and sex. In widely used norms, a man in his 30s rates good at about 41–45 and excellent at 45–49; a woman in her 30s rates good at about 31.5–35.6 and excellent at 35.7–40.
How can I improve my VO2 max?
Regular aerobic exercise, especially interval training, typically improves it by 10–20% in previously inactive people.
Which test is most accurate?
The run tests are fairly accurate for fit people; the walk test suits beginners; the heart rate method is the roughest estimate.
Do smartwatches measure VO2 max?
They estimate it from heart rate and pace data, similar to these field tests.