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VO2 Max Calculator (Aerobic Fitness)

Estimate your VO2 max, the gold-standard measure of cardiovascular fitness, from your age and resting heart rate.

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VO2 Max Estimator
Estimate your aerobic fitness level from resting heart rate
♂ Male
♀ Female
Enter details to estimate VO2 Max

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About VO2 Max Estimator

VO2 max is the maximum rate of oxygen consumption during intense exercise, measured in mL O2 per kg body weight per minute. It is the gold standard measure of cardiovascular fitness. Our calculator estimates VO2 max from sub-maximal exercise tests (such as a 1.5-mile run time or step test heart rate) using validated equations without requiring laboratory equipment.

VO2 max percentile ranges for men: Poor below 35, Fair 35-42, Good 43-52, Excellent 53-60, Superior above 60. Values for women are approximately 10-15% lower due to differences in haemoglobin concentration and lean body mass. VO2 max improves 5-15% with consistent aerobic training over 3-6 months. High-intensity interval training (HIIT) and zone 4-5 efforts are most effective at improving VO2 max. Elite marathon runners typically score 70-85 mL/kg/min.

Frequently Asked Questions

VO2 max is the maximum rate of oxygen your body can consume during intense exercise, measured in millilitres of oxygen per kilogram of body weight per minute (mL/kg/min). It is widely considered the gold-standard measure of cardiovascular fitness, since a higher VO2 max reflects your heart and lungs' ability to deliver oxygen to working muscles.
This calculator uses the Uth-Sorensen formula, a validated sub-maximal estimation method: VO2 max = 15 x (Maximum Heart Rate / Resting Heart Rate), where maximum heart rate is estimated as 220 minus your age. This lets you get a reasonable estimate without treadmill lab testing, though it is inherently less precise than direct laboratory measurement.
A lower resting heart rate generally indicates a more efficient cardiovascular system - a well-conditioned heart can pump more blood per beat, so it doesn't need to beat as often at rest. Since the Uth-Sorensen formula is a ratio of max heart rate to resting heart rate, a lower resting heart rate (all else equal) produces a higher estimated VO2 max.
VO2 max typically improves by 5-15% with consistent aerobic training over 3-6 months. High-intensity interval training (HIIT) and sustained efforts at zone 4-5 intensity tend to be the most effective training methods for raising VO2 max, alongside general aerobic base-building through activities like running, cycling, and swimming.
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