VO2 Max Calculator

Calculator

Fitness Levels

Test Methods

Improvement

FAQ

Choose a calculation method and enter your information to estimate your VO2 max.

Cooper 12-Minute Test

Distance covered in 12 minutes of running

Rockport Walk Test

1-mile walk time and heart rate

Step Test

3-minute step test recovery heart rate

Age-Based Estimation

General estimation based on age and fitness

Age (years)

Gender

Weight (kg)

Distance Covered (meters)

VO2 Max Fitness Levels

Men (ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
20-29	<38	38-44	45-51	52-56	>56
30-39	<35	35-41	42-47	48-53	>53
40-49	<32	32-38	39-44	45-50	>50
50-59	<29	29-35	36-41	42-46	>46
60+	<26	26-32	33-38	39-43	>43

Women (ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
20-29	<32	32-37	38-43	44-48	>48
30-39	<30	30-35	36-41	42-46	>46
40-49	<28	28-33	34-39	40-44	>44
50-59	<25	25-30	31-36	37-41	>41
60+	<23	23-28	29-34	35-39	>39

Understanding VO2 Max Levels:

Superior (>90th percentile): Elite athlete level, exceptional cardiovascular fitness
Excellent (70-90th percentile): Well-trained individuals, competitive athletes
Good (50-70th percentile): Above average fitness, regular exercisers
Fair (30-50th percentile): Average fitness level for age group
Poor (<30th percentile): Below average, increased health risks

VO2 Max Test Methods

Test Method	Accuracy	Equipment	Duration
Laboratory Test	99% accurate	Metabolic cart, treadmill	10-15 min
Cooper 12-min Test	85% accurate	Running track	12 min
Rockport Walk Test	80% accurate	1-mile course, HR monitor	15-20 min
Step Test	75% accurate	16-inch step, metronome	3 min
Age Estimation	60% accurate	None	Instant

Cooper 12-Minute Test:

Run as far as possible in 12 minutes on a flat surface
Formula: VO2 max = (Distance in meters - 504.9) ÷ 44.73
Most accessible field test for runners
Requires good pacing and motivation

Rockport 1-Mile Walk Test:

Walk 1 mile as quickly as possible
Record time and immediate post-exercise heart rate
Good for beginners and older adults
Less stressful than running tests

3-Minute Step Test:

Step up and down on 16-inch platform for 3 minutes
Rate of 24 steps per minute (96 beats per minute)
Measure heart rate 1 minute after stopping
Indoor test, weather independent

How to Improve VO2 Max

High-Intensity Interval Training (HIIT):

3-8 minute intervals at 90-95% max heart rate
Equal rest periods between intervals
2-3 sessions per week
Most effective method for VO2 max improvement

Tempo/Threshold Training:

20-60 minute sessions at lactate threshold
Comfortably hard effort (80-90% max HR)
1-2 sessions per week
Improves efficiency at high intensities

Long Aerobic Base Runs:

60-180 minute sessions at easy pace
65-75% of max heart rate
1-2 sessions per week
Builds aerobic capacity and mitochondrial density

Training Plan for VO2 Max Improvement

Week	HIIT Sessions	Tempo Runs	Long Runs	Expected Gain
1-4	2x/week	1x/week	1x/week	2-4%
5-8	2x/week	1x/week	1x/week	3-6%
9-12	3x/week	1x/week	1x/week	5-10%
13-16	2x/week	2x/week	1x/week	8-15%

Factors Affecting VO2 Max:

Genetics: 50-60% of VO2 max is determined by genetics
Age: Decreases ~1% per year after age 30
Training: Can improve 15-25% with proper training
Body Composition: Lower body fat improves relative VO2 max
Altitude: Training at altitude can improve sea-level VO2 max

Frequently Asked Questions

What is VO2 max? Maximum rate of oxygen consumption during exercise, measured in ml/kg/min.
Why is VO2 max important? It's the best predictor of cardiovascular fitness and endurance performance.
How accurate are field tests? Laboratory tests are 99% accurate, field tests range from 60-85% accurate.
Can VO2 max be improved? Yes, typically 15-25% improvement possible with proper training.
What's a good VO2 max for my age? Varies by age and gender. Check our fitness level tables for reference.
How often should I test VO2 max? Every 8-12 weeks to track training progress.
Do genetics affect VO2 max? Yes, 50-60% is genetically determined, but training can still improve it significantly.
What's the difference between absolute and relative VO2? Absolute is total oxygen consumption (L/min), relative is per kg body weight (ml/kg/min).

🫁 VO2 Max Calculator