VO2 max calculator

Estimate your aerobic ceiling from what you already have: a race result, your resting heart rate, a 12-minute or 1.5-mile run, or a brisk one-mile walk.

h:mm:ss or mm:ss.

Sex (for norms)
Estimated VO2 max38.3ml/kg/minFair for your age and sex
Poor
<36
Fair
36+
Good
40+
Excellent
44+
Superior
≥49

Five ways to estimate VO2 max

From a race (most useful for runners)

Uses Daniels and Gilbert’s oxygen-cost equations: your race speed has a known oxygen cost, and the race duration tells us what fraction of your maximum you were using. The result, VDOT, is an “effective” VO2max that includes running economy, which is exactly why it predicts race times so well. Use a flat race or time trial run at full effort.

From heart rate

Uth, Sørensen, Overgaard and Pedersen (2004) showed that the ratio of maximum to resting heart rate tracks VO2max: VO2max ≈ 15.3 × HRmax ÷ HRrest. It needs no exercise, but it is sensitive to measurement errors — a resting HR 5 bpm too high knocks several points off. A measured max HR beats the age formula (Tanaka: 208 − 0.7 × age).

From a 12-minute run

Kenneth Cooper’s 1968 field test for the US Air Force: run as far as possible in 12 minutes. VO2max = (metres − 504.9) ÷ 44.73. Simple and surprisingly good for trained runners who can pace 12 minutes evenly.

Fitness rises in cycles of load and recovery, a little like the Moon’s month-long swing from new to full; ahaboo has a narrated, interactive explainer on why that swing happens.

From a 1.5-mile run

Used by the Cooper Institute and many military and police fitness tests: VO2max = 483 ÷ time in minutes + 3.5. A 12:00 run gives 43.8. Like the 12-minute test, it rewards even pacing.

From a one-mile walk (Rockport test)

Kline and colleagues (1987) built this for people who can’t or shouldn’t run hard: walk a mile briskly and record the time and finishing heart rate. The equation also uses weight, age and sex. It suits beginners and older adults; fit runners usually walk too easily for it to be accurate.

Ratings use age- and sex-specific bands adapted from Cooper Institute and ACSM fitness categories; treat them as a rough guide rather than a diagnosis.

VO2 max chart by age

Rating bands in ml/kg/min, adapted from Cooper Institute and ACSM fitness categories (rounded). Your row is highlighted.

Men

AgePoorFairGoodExcellentSuperior
20–29<3838–4142–4546–5051+
30–39<3636–3940–4344–4849+
40–49<3434–3738–4142–4647+
50–59<3131–3435–3839–4344+
60+<2828–3132–3536–4041+

Women

AgePoorFairGoodExcellentSuperior
20–29<3232–3536–3940–4445+
30–39<3030–3334–3738–4243+
40–49<2828–3132–3536–4041+
50–59<2626–2829–3233–3637+
60+<2424–2627–3031–3435+

Questions runners ask

What is VO2 max?

VO2 max is the maximum rate at which your body can take in and use oxygen, measured in millilitres per kilogram of body weight per minute (ml/kg/min). It sets the ceiling on aerobic performance.

What is a good VO2 max for a runner?

Untrained adults typically sit at 30–40 ml/kg/min; regular recreational runners 45–55; competitive club runners 55–65; elite distance runners 70–85. Values fall by roughly 1% a year after age 30 without training.

How accurate is a VO2 max estimate from a race?

A race-based estimate (VDOT) reflects performance, including running economy, so it predicts race times well. A lab treadmill test with gas analysis is the only direct measurement; field estimates are typically within about 5–10% of lab values.

Is my smartwatch VO2 max accurate?

Watches estimate VO2 max from heart rate and pace during runs, similar in principle to the heart-rate method here. They are good at tracking trends but can be off by several points for individuals, especially early on or with a wrist sensor.

Can I increase my VO2 max?

Yes. Untrained people commonly improve 15–20% over several months. Intervals of 3–5 minutes at around 95–100% of VO2max pace, plus consistent easy mileage, are the classic stimulus.

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