VO2 Max Calculator

Estimate your VO2 max - the maximum rate of oxygen consumption during exercise. Calculate your aerobic capacity using different methods.

Frequently Asked Questions

What is VO2 Max?

VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise. It's a measure of aerobic fitness and cardiorespiratory endurance. The higher your VO2 Max, the more oxygen your body can utilize during intense exercise.

How is VO2 Max measured?

The gold standard for measuring VO2 Max is in a laboratory setting with specialized equipment that analyzes your expired air during maximal exercise. However, there are several field tests and equations that can estimate VO2 Max, such as the Cooper 1.5-mile run test, the Rockport walking test, and non-exercise equations based on personal characteristics.

What is a good VO2 Max?

VO2 Max values vary based on age, gender, and fitness level. For men aged 20-29, a "good" VO2 Max is typically between 43-51 ml/kg/min. For women in the same age range, a "good" value is between 36-42 ml/kg/min. Values decrease with age, so what's considered "good" changes across different age groups.

How can I improve my VO2 Max?

You can improve your VO2 Max through regular cardiovascular exercise, particularly high-intensity interval training (HIIT). Activities like running, cycling, swimming, and rowing that engage large muscle groups are effective. Consistency is key—aim for at least 3-4 sessions per week with a mix of moderate and high-intensity workouts.

Why is VO2 Max important?

VO2 Max is an important indicator of cardiovascular fitness and endurance. Higher VO2 Max values are associated with better athletic performance, reduced risk of cardiovascular disease, improved metabolic health, and greater longevity. It's a useful metric for tracking fitness improvements over time.